3
Dec
12/03/2020
Announcements
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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)
12-12-12 Y-T-Ws
12 Squats
12 Ring Rows
12 Jumping Ring Dips
12 Squats
6 Transitions
Press/Push Press warmup with bar
Weightlifting
H: Push Press (4 x 7)
F: Push Press (4 x 5 @ 80-90%)
Rx/P: Push Press (4 x 3 @ 85-95%)
Gymnastics
Muscle Up Progressions (4 x 3-4)
Jumping Pullups + Jumping Ring Dips @ 30X0
Pullups + Ring Dips
Chest to Ring Pullups + Bench Muscle Ups
Muscle Ups
Weighted Muscle Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
H – 15 Thrusters 65/45
100 Rope Jumps
F – 15 Thrusters 75/53
25 Double Under Attempts
Rx – 15 Thrusters 95/63
50 Double Unders
P – 15 Thrusters 115/73
25 Triple Unders