23
Sep
09/24/2018
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)
60s Hips only Rowing
6 Dive Bombers
60s Hips and Arms Rowing
6 Inch Worms
60s Legs and Hips Rowing
6 T-Pushups
60s Row
Metcon
The Ghost (AMRAP – Reps)
6 Rounds for Reps
H – 1 min Row for cals
1 min Burpees
1 min Rope Jumps
1 min Rest
F – 1 min Row for Cals
1 min Burpees
1 min Double Unders
1 min Rest
Rx/P – 1 min Row for Cals
1 min OTR Burpees
1 min Double Unders
1 min Rest