21
Apr
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