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12/10/2019

10
Dec

12/10/2019

Classic Fitness – CrossFit Group Classes

Warm-up

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 Under Practice

Warm-up (No Measure)

12 Good Mornings

12 Jumping Ring Dips

12 Good Mornings

6 Inch Worms

30s Ring Support Hold

Weightlifting

H: Deadlift (4 x 6)

F: Deadlift (4 x 4 @ 83-93%)

Rx/P: Deadlift (4 x 2 @ 87-97%)

Gymnastics

Ring Pushup Progressions (4 x 8-10)

Pushups

Ring Pushups

Ring Pushups + Single Arm Extensions

Ring Pushups + Double Arm Extensions

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 18 Parallette Dips

120 Rope Jumps

F – 18 Assisted Ring Dips

30 Double Under Attempts

Rx – 18 Ring Dips

60 Double Unders

P – 20 Ring Dips

30 Triple Unders