01/18/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Standing Straddle Alternating Toe Touches

12 Jumping Ring Dips

24 Steps Heel March

30s Ring Support Hold

12 Good Mornings

Deadlift warmup with bar

Deadlift warmup with tempo

Weightlifting

H: Tempo Deadlift (4 x 9 @ 20X1)

F: Tempo Deadlift (4 x 8 @ 63-73%, 20X1)

Rx/P: Tempo Deadlift (4 x 7 @ 68-78%, 20X1)

Gymnastics

Low Ring Dips (4 x 4 @ 50X5)

Ring Dips (4 x 4 @ 55X2)

Ring Dips (4 x 4 @ 55X5)

Ring Dips (4 x 4 @ 55X7)

Metcon

Metcon (No Measure)

12 Rotating Rounds

30s work/30s rest

H – Parallette Dips

Single Arm Farmer’s Carry Right 44/26

Single Arm Farmer’s Carry Left

F – Assisted Ring Dips

Single Arm Farmer’s Carry Right 53/35

Single Arm Farmer’s Carry Left

Rx – Ring Dips

Single Arm Farmer’s Carry Right 88/62

Single Arm Farmer’s Carry Left

P – Ring Dips

Single Arm Farmer’s Carry Right 125/70

Single Arm Farmer’s Carry Left