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