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11/27/2018

27
Nov

11/27/2018

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)

12 Ring Rows

6 Pushups

6 Transitions

6 Dive Bombers

12 Ring Rows/6 Pullups

with Barbell:

Press

Push Press

Weightlifting

H: Push Press (4 x 8)

F: Push Press (4 x 6 @ 75-85%)

Rx/P: Push Press (4 x 4 @ 80-90%)

Gymnastics

Muscle Up Progressions (4 x 2-3)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Transitions

Muscle Ups

Metcon

Metcon (AMRAP – Reps)

4 Rounds

4 min AMRAP

H – 10 Shoulder to Overhead 45/35

10 Ring Rows

15 Squats

AMRAP Rope Jumps

F – 10 Shoulder to Overhead 55/45

10 Assisted Pullups

15 Air Squats

AMRAP Double Under Attempts

Rx – 10 Shoulder to Overhead 75/53

10 Pullups

15 Squats

AMRAP Double Unders

P – 12 Shoulder to Overhead 95/63

12 Chest to Bar Pullups

18 Squats

AMRAP Triple Unders