08/30/2019

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

1 min Double Under Practice

Warm-up (No Measure)

20 Steps Heel March

3 Wall Walks

20 Good Mornings

3 Wall Walks/5 Kick Ups

Weightlifting

H: Deadlift (4 x 8)

F: Deadlift (4 x 6 @ 80-90%)

Rx/P: Deadlift (4 x 4 @ 85-95%)

Gymnastics

Handstand Skill (4 x 15 or 30)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 12 Pushups

24 Kettlebell Swings 44/26

100 Rope Jumps

F – 12 Decline Pushups

24 Kettlebell Swings 53/35

25 Double Under Attempts

Rx – 12 Handstand Pushups

24 Kettlebell Swings 62/44

50 Double Unders

P – 15 Handstand Pushups

30 Kettlebell Swings 70/53

75 Double Unders