08/28/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 1 Double Under + 3 Rope Jumps

1 min 1 Double Under + 2 Rope Jumps

1 min 1 Double Under + 1 Rope Jump

3 min Double Under Practice

Warm-up (No Measure)

2 x (20 Step Heel March

5 Inch Worms

10 Jumping Ring Dips)

Weightlifting

H: Deadlift (4 x 8)

F: Deadlift (4 x 6 @ 75-85%)

Rx/P: Deadlift (4 x 4 @ 80-90%)

Gymnastics

H: Ring Dips (4 x 1 @ 20X10)

F: Assisted Ring Dips (4 x 4-6)

Rx: Ring Dips (4 x 4-6)

P: Muscle Up + Ring Dips (4 x 1 + 4-6)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 15 Russian Kettlebell Swings 44/26

10 Burpees

60 Rope Jumps

F – 15 Kettlebell Swings 53/35

10 Burpees

15 Double Under Attempts

Rx – 15 Kettlebell Swings 62/44

10 Burpees

30 Double Unders

P – 15 Kettlebell Swings 70/53

10 Burpees

15 Triple Unders