09/29/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

Rope Jumps @ 180bpm

Alternating Feet

High Knees

Warm-up (No Measure)

12 Good Mornings

6 Inch Worms

12 Good Mornings

12 Jumping Ring Dips

24 Steps Heel March

30s Ring Support Hold

Single leg deadlift warmup with bar

Weightlifting

Single Leg Deadlift (4 x 10)

Gymnastics

Ring Dip Progressions (4 x 6-8)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (No Measure)

12 min EMOM

H – 70 Alternating Feet Rope Jumps

10 Knee Pushups

10 Deadlifts 135/93

F – 50 High Knee Rope Jumps

10 Pushups

10 Deadlifts 155/103

Rx – 70 High Knee Rope Jumps

12 Pushups

5 Deadlifts 255/173

P – 90 High Knee Rope Jumps

15 Pushups

5 Deadlifts 315/203