5
Sep
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