17
Oct
10/18/2018
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
3 min Double Under Practice
Warm-up (No Measure)
10 Lunges w/Lizard and Samson
10/10 Arm Circles
5/5 Hip Circles
10 Ring Rows
10 Squats
10 Lunges
10 Glide Throughs
10 Cossack Squats
5 Hip Pops/Hips to Rings
5 Transitions
Weightlifting
Cossack Squat (4 x 7 each leg)
Gymnastics
H: Ring Rows (4 x 6)
F: Assisted Pull-ups (4 x 6)
Rx/P: Weighted Pull-ups (4 x 2 AHAP)
Metcon
Metcon (No Measure)
3 Rounds
5 min to Complete
H – 5 Transitions
12 Sandbag Lunges 40/30
120 Rope Jumps
F – 5 Assisted Muscle Ups
12 Sandbag Lunges 60/40
30 Double Under Attempts
Rx – 5 Muscle Ups
12 Sandbag Lunges 80/60
60 Double Unders
P – 6 Muscle Ups
12 Sandbag Lunges 100/80
20 Triple Unders