09/11/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Footwork Skill Warmup (No Measure)

1 min Side Straddle Jumps

1 min Split/Middle/Split Jumps

1 min Side to Side Jumps

1-2 min Double Under Practice

Warm-up (No Measure)

3 min Row

20 Step Heel March

5 Inch Worms

10 Jumping Ring Dips

Weightlifting

H: Deadlift (4 x 6)

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

Rx/P: Deadlift (4 x 2 @ 85-95%)

Gymnastics

H: Ring Dips (4 x 1 @ 20X8)

F: Assisted Ring Dips (4 x 6-8)

Rx: Ring Dips (4 x 6-8)

P: Muscle Up + Ring Dips (4 x (2 x 1 + 3-4))

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

H – 60s Rope Jumps

60s Row

60s Burpees

F – 60s Double Under Attempts

60s Row

60s OTR Burpees

Rx – 60s Double Unders

60s Row

60s OTR Burpees

P – 60s Triple Unders

60s Row

60s OTR Burpees