31
Aug
09/01/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
Rope Jumps
12-12-12 Y-T-Ws
1 Double Under + 3 Rope Jumps
6 T-Pushups
1 Double Under + 2 Rope Jumps
6 Up Downs
1 Double Under + 1 Rope Jump
Double Under Practice
Press + Push Press warmup with bar
Jerk Foot work
Feet and Hands
Jerk warmup with bar
Weightlifting
H: Push Press (4 x 7)
F: Push Jerk (5 x 3)
Rx/P: Split Jerk (3 x 3 @ 85-90%, 2 x 2 @ 88-93%)
Gymnastics
Hollow Rocks (4 x 20 or 40)
Metcon
Metcon (AMRAP – Reps)
3 Rounds
4 min AMRAP/1 min Rest
H – 20-40-60-80…
Rope Jumps
5-10-15-20…
Burpees
F – 5-10-15-20…
Double Under Attempts
5-10-15-20…
Burpees
Rx – 10-20-30-40…
Double Unders
5-10-15-20…
Burpees
P – 10-20-30-40…
Double Unders
5-10-15-20…
Burpees