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10/17/2019

16
Oct

10/17/2019

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

Warm-up (No Measure)

12 Ring Rows

12 Squats

12 Glide Throughs

12 Cossack Squats

6 Hips to Bar/12 Glide Throughs

12 Cossack Squats

5 Count Toes to Bar Drill

Weightlifting

Cossack Squat (4 x 8 each leg)

Gymnastics

H: Ring Rows (4 x 8-10)

F: Assisted Pull-ups (4 x 8-10)

Rx: Pull-ups (4 x 8-10)

P: Chest-To-Bar Pull-ups (4 x 8-10)

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

Every 150s perform:

H – 6 Knee Raises

6 Ring Rows

6 Sandbag Squats 60/40

AMRAP Rope Jumps

F – 6 Toes to Bar

6 Assisted Pullups

6 Sandbag Squats 100/80

AMRAP Double Under Attempts

Rx – 6 Toes to Bar + Chest to Bar Pullups

8 Sandbag Squats 100/80

AMRAP Double Unders

P – 6 Toes to Bar + Muscle Ups

10 Sandbag Squats 100/80

AMRAP Triple Unders