12/12/2018

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)

2 x (12 Good Mornings

12 Squats

6 Inch Worms)

Weightlifting

H: Deadlift (4 x 6)

F: Deadlift (4 x 4 @ 80-90%)

Rx/P: Deadlift (4 x 2 @ 85-95%)

Gymnastics

Manna Progressions (4 x 9)

Seated Straddle Single Leg Lifts

Seated Straddle Double Leg Lifts

Seated Straddle Double Leg Lift Hold

Straddle L-Sit

Straddle L-Sit to L-Sit

Metcon

Metcon (AMRAP – Reps)

4 Rounds

4 min AMRAP

H – 30 Squats

20 Box Jumps 16/12

AMRAP Rope Jumps

F – 40 Squats

20 Box Jumps 20/16

AMRAP Double Under Attempts

Rx – 40 Squats

20 Box Jumps 24/20

AMRAP Double Unders

P – 50 Squats

25 Box Jumps 24/20

AMRAP Triple Unders