4
Jan
01/04/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
24 Steps Heel March
12 Jumping Ring Dips
12 Good Mornings
30s Ring Support Hold
Deadlift warmup with bar
Deadlift warmup with tempo
Weightlifting
H: Tempo Deadlift (4 x 7 @ 40X1)
F: Tempo Deadlift (4 x 6 @ 58-68%, 40X1)
Rx/P: Tempo Deadlift (4 x 5 @ 63-73%, 40X1)
Gymnastics
Low Ring Dips (4 x 2 @ 50X10)
Ring Dips (4 x 2 @ 55X5)
Ring Dips (4 x 2 @ 55X10)
Ring Dips (4 x 2 @ 55X15)
Metcon
Metcon (No Measure)
15 min EMOM
H – 7 Parallette Dips
9 Deadlifts 135/93
7 Cal Air Bike
F – 7 Assisted Ring Dips
9 Deadlifts 185/123
9 Cal Air Bike
Rx – 7 Ring Dips
5 Deadlifts 315/203
11 Cal Air Bike
P – 9 Ring Dips
5 Deadlfts 365/233
13 Cal Air Bike