09/06/2019

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 7)

F: Deadlift (4 x 5 @ 83-93%)

Rx/P: Deadlift (4 x 3 @ 88-98%)

Gymnastics

Handstand Skill (4 x 20 or 40)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 13 Deadlifts 155/103

13 Burpee Box Jump Overs 16/12

130 Rope Jumps

F – 13 Deadlifts 185/123

13 Burpee Box Jump Overs 20/16

30 Double Under Attempts

Rx – 13 Deadlifts 225/153

13 Burpee Box Jump Overs 24/20

65 Double Unders

P – 13 Deadlifts 255/173

13 Burpee Box Jump Overs 30/24

75 Double Unders