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