12/30/2019

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)

20 Steps Heel March

12 Jumping Ring Dips

12 Good Mornings

30s Ring Support Hold

5-10 Deadlifts

Weightlifting

H: Tempo Deadlift (4 x 6 @ 50X1)

F: Tempo Deadlift (4 x 5 @ 55-65%, 50X1)

Rx/P: Tempo Deadlift (4 x 4 @ 60-70%, 50X1)

Gymnastics

H: Low Ring Dips (4 x 1 @ 55X20)

F: Ring Dips (4 x 1 @ 55X10)

Rx: Ring Dips (4 x 1 @ 55X20)

P: Ring Dips (4 x 1 @ 55X30)

Metcon

Metcon (AMRAP – Reps)

6 Rounds

60s AMRAP/60s Rest

H – 6 Deadlifts 135/93

AMRAP Rope Jumps

F – 6 Deadlifts 185/123

AMRAP Double Under Attempts

Rx – 3 Deadlifts 315/203

AMRAP Double Unders

P – 3 Deadlifts 365/233

AMRAP Triple Unders