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12/17/2021

17
Dec

12/17/2021

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/Triple Under Practice

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Glide Throughs

12 Squats

4 Rope Pulls to Standing

12 Glide Throughs

12 Squats

8 Rope Pullups

5 Count Toes to Bar Drill + 3 Toes to Bar

Back Squat warmup with bar

Weightlifting

H: Back Squat (5-5-5-5)

F: Back Squat (3 RM)

Rx/P: Back Squat (1 RM)

Gymnastics

Rope Pulls to Standing (4 x 10)

Rope Pullups (4 x 8-10)

Rope Climb (4 x 2-3)

Legless Rope Climbs (4 x 1-2)

Straddle Rope Climbs (4 x 1-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 20 Knee Raises

200 Rope Jumps

F – 20 Leg Raises

50 Double Under Attempts

Rx – 20 Toes to Bar

100 Double Unders

P – 24 Toes to Bar

50 Triple Unders