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11/20/2020

20
Nov

11/20/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home workout option:

https://youtu.be/1CLTzk7yd_o

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

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

Figure 4 Drill

10 Lengths Shuttle Run

12 Good Mornings

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 7)

F: Deadlift (4 x 5 @ 78-88%)

Rx/P: Deadlift (4 x 3 @ 83-93%)

Gymnastics

Extended Hollow Plank (4 x 30 or 60s)

Metcon

Metcon (AMRAP – Reps)

4 Rounds

H – 60s Rope Jumps

60s Row

60s Shuttle Run

60s Rest

F – 60s Double Under Attempts

60s Row

60s Shuttle Run

60s Rest

Rx – 60s Double Unders

60s Row

60s Shuttle Run

60s Rest

P – 60s Triple Unders

60s Row

60s Shuttle Run

60s Rest