12
Dec
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