01/20/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12/12 Hip Circles

20 Steps Heel March

12 Jumping Ring Dips

12 Good Mornings

30s Ring Support Hold

5-10 Deadlifts

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

H: Low Ring Dips (4 x 4 @ 55X5)

F: Ring Dips (4 x 4 @ 55X2)

Rx: Ring Dips (4 x 4 @ 55X5)

P: Ring Dips (4 x 4 @ 55X7)

Metcon

Metcon (AMRAP – Reps)

12 min EMOM

H – 10 Parallette Dips

AMRAP Single Arm Farmer’s Carry 44/26

Rest

F – 10 Assisted Ring Dips

AMRAP Single Arm Farmer’s Carry 53/35

Rest

Rx – 10 Ring Dips

AMRAP Single Arm Farmer’s Carry 88/62

Rest

P – 12 Ring Dips

AMRAP Single Arm Farmer’s Carry 125/70

Rest