11/06/2018

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)

10/10 Circles Armless Witches Right

10/10 Circles Armless Witches Left

12 Jumping Ring Dips

12 Squats

6 Ring Dips @ 30X0

12 Squats

Weightlifting

H: Back Squat (4 x 9)

F: Back Squat (4 x 7 @ 68-78%)

Rx/P: Back Squat (4 x 5 @ 73-83%)

Gymnastics

H: Parallette Dips (4 x 8)

F: Assisted Ring Dips (4 x 8)

Rx: Ring Dips (4 x 8)

P: Muscle Up + Ring Dips (4 x 2 (1 + 2))

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 50m Farmer’s Carry 53/35 each hand

10 Parallette Dips

120 Rope Jumps

F – 50m Farmer’s Carry 62/44 each hand

10 Assisted Ring Dips

30 Double Under Attempts

Rx – 50m Farmer’s Carry 88/62 each hand

10 Ring Dips

60 Double Unders

P – 50m Farmer’s Carry 135/95 each hand

12 Ring Dips

30 Triple Under Attempts