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08/26/2021

25
Aug

08/26/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

Rope Jumps

1 Double Under + 3 Rope Jumps

1 Double Under + 2 Rope Jumps

1 Double Under + 1 Rope Jump

Double/Triple Under Practice

Warm-up (No Measure)

12 Squats

12 Ring Rows

12 Jumping Ring Dips

12 Squats

6 Transitions

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 8)

F: Back Squat (4 x 6 @ 78-88%)

Rx/P: Back Squat (4 x 4 @ 83-93%)

Gymnastics

Muscle Up Progressions (4 x 2-3)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Bench Muscle Ups

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (4 Rounds for reps)

4 Rounds

3 min AMRAP/1 min Rest

H – 20 Wall Balls 10/6

AMRAP Rope Jumps

F – 30 Wall Balls 14/10

AMRAP Double Under Attempts

Rx – 30 Wall Balls 20/14

AMRAP Double Unders

P – 36 Wall Balls 25/18

AMRAP Double Unders