11/24/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
At Home workout option:
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
Warm-up (No Measure)
12 Snow Angels
12 Good Mornings
6 Inch Worms
12 Jumping Good Mornings
6 Up Downs
Deadlift warmup with bar
Weightlifting
H: Deadlift (4 x 8)
F: Deadlift (4 x 6 @ 78-88%)
Rx/P: Deadlift (4 x 4 @ 83-93%)
Gymnastics
Ring Pushup Progressions (4 x 6-8)
Pushups
Ring Pushups
Ring Pushups + Single Arm Extensions
Ring Pushups + Double Arm Extensions
Metcon
Metcon (AMRAP – Reps)
3 Rounds
H – 60s Burpees
60s Box Jumps 16/12
60s Shoulder to Overhead 35/25
60s Rope Jumps
60s Rest
F – 60s Over the Bar Burpees
60s Box Jumps 20/16
60s Shoulder to Overhead 65/45
60s Double Under Attempts
60s Rest
Rx – 60s Over the Bar Burpees
60s Box Jumps 24/20
60s Shoulder to Overhead 75/53
60s Double Unders
60s Rest
P – 60s Over the Bar Burpees
60s Box Jumps 24/20
60s Shoulder to Overhead 95/63
60s Triple Unders
60s Rest
