14
Apr
04/15/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Double Under Progressions (No Measure)
1 min Rope Jumps
1 min 1 Double Under + 3 Rope Jumps
1 min 1 Double Under + 2 Rope Jumps
1 min 1 Double Under + 1 Rope Jump
1 min Double Under Practice
Warm-up (No Measure)
20 Steps Heel March
12 Ring Rows
12 Jumping Ring Dips
4 Rope Pulls to Standing
12 Good Mornings
10-30s Ring Support Hold
8 Knees to Elbows on Rope
J-Clinch Practice
Weightlifting
Death March (4 x 16 *Heavier than last week)
Gymnastics
H: Parallette Dips (4 x 8-10)
F: Assisted Ring Dips (4 x 8-10)
Rx: Ring Dips (4 x 11-15)
P: Ring Dips (4 x 16-20)
Metcon
Metcon (Time)
For Time
H – 20 Rope Pulls to Standing
600 Rope Jumps
F – 5 Rope Climbs or 10 Short Rope Climbs
200 Double Under Attempts
Rx – 10 Rope Climbs
400 Double Unders
P – 15 Rope Climbs or 7 Legless Rope Climbs
200 Triple Unders