04/22/2019

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

12 Good Mornings

6 Transitions

10-30s Ring Support Hold

Weightlifting

Death March (4 x 14 *Heavier than last week)

Gymnastics

H: Parallette Dips (4 x ME)

F: Assisted Ring Dips (4 x ME)

Rx: Ring Dips (4 x ME)

P: Ring Dips (4 x ME)

Metcon

Metcon (AMRAP – Reps)

12 min EMOM

H – 12 Deadlifts 95/63

6 Transitions

AMRAP Rope Jumps

F – 12 Deadlifts 135/93

6 Assisted Muscle Ups

AMRAP Double Under Attempts

Rx – 6 Deadlifts 275/173

3 Muscle Ups

AMRAP Double Unders

P – 6 Deadlifts 315/203

6 Muscle Ups

AMRAP Triple Unders