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12/20/2019

20
Dec

12/20/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Spin Double Under Skill Warmup #2 (No Measure)

60s Rope Jumps

Left-Right-Jump-Cross-Jump

Right-Left-Jump-Cross-Jump

Left-Right-Jump-Left-Spin-Jump Backward-Right-Left-Spin-Jump Forward

1-2 min Double Under Progression

Warm-up (No Measure)

4 Rope Pulls to Standing

12 Squats

8 Rope Pullups

12 Squats

J-Clinch Practice

5-10 Back Squats

Weightlifting

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

F: Back Squat (3 RM)

Rx/P: Back Squat (1 RM)

Gymnastics

H: Rope Pulls to Standing (4 x 10)

F: Rope Pullups (4 x ME)

Rx: Rope Climb (4 x 2-3)

P: Legless Rope Climbs (4 x ME)

Metcon

Metcon (Time)

50-40-30-20-10

H – Squats

Situps

Rope Jumps

F – Squats

Situps

Double Under Attempts (1/2)

Rx – Squats

Situps

Double Unders

P – Squats

Situps

Triple Under Attempts (1/2)