10
Sep
09/11/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Double Under Footwork Skill Warmup (No Measure)
1 min Side Straddle Jumps
1 min Split/Middle/Split Jumps
1 min Side to Side Jumps
1-2 min Double Under Practice
Warm-up (No Measure)
3 min Row
20 Step Heel March
5 Inch Worms
10 Jumping Ring Dips
Weightlifting
H: Deadlift (4 x 6)
F: Deadlift (4 x 4 @ 80-90%)
Rx/P: Deadlift (4 x 2 @ 85-95%)
Gymnastics
H: Ring Dips (4 x 1 @ 20X8)
F: Assisted Ring Dips (4 x 6-8)
Rx: Ring Dips (4 x 6-8)
P: Muscle Up + Ring Dips (4 x (2 x 1 + 3-4))
Metcon
Metcon (AMRAP – Reps)
12 min AMRAP
H – 60s Rope Jumps
60s Row
60s Burpees
F – 60s Double Under Attempts
60s Row
60s OTR Burpees
Rx – 60s Double Unders
60s Row
60s OTR Burpees
P – 60s Triple Unders
60s Row
60s OTR Burpees