28
Sep
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