18
Jan
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