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1-4-2-1-5

3
Nov

1-4-2-1-5

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

Rope Jumps

1 Double Under + 3 Rope Jumps

1 Double Under + 2 Rope Jumps

1 Double Under + 1 Rope Jump

Double/Triple Under Practice

Warm-up (No Measure)

6 Inch Worms

24 Steps Heel March

6 Extended Inch Worms

12 Jumping Good Mornings

6 Up Downs

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 10)

F: Deadlift (4 x 8 @ 70-80%)

Rx/P: Deadlift (4 x 6 @ 75-85%)

Gymnastics

Extended Hollow Plank (4 x 15 or 30s)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 12 Double Kettlebell Burpee Swings 26/13

120 Rope Jumps

F – 12 Double Kettlebell Burpee Swings 35/18

30 Double Under Attempts

Rx – 12 Double Kettlebell Burpee Swings 44/26

60 Double Unders

P – 12 Double Kettlebell Burpee Swings 53/35

30 Triple Unders