20
Jan
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