15
Sep
09/16/2019
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
Hip Flow with Plate (No Measure)
Squat with plate
RBM moving around to reach corners
Ankle mobilization
Lift plate and hold
Warm-up (No Measure)
12 Squats
12 Ring Rows
6 Inch Worms
12 Squats
6 Transitions
5-10 Back Squats
Weightlifting
H: Back Squat (5-5-5-5)
F: Back Squat (3 RM)
Rx/P: Back Squat (1 RM)
Gymnastics
Muscle Up Progressions (4 x ME)
Jumping Pullups + Jumping Ring Dips @ 30X0
Pullups + Ring Dips
Chest to Ring Pullups + Transitions
Muscle Ups
Weighted Muscle Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
H – 20 Ring Rows
10 Burpees
200 Rope Jumps
F – 20 Assisted Pullups
10 Burpees
50 Double Under Attempts
Rx – 20 Pullups
10 Burpees
100 Double Unders
P – 24 Chest to Bar Pullups
12 Burpees
120 Double Unders