28
Sep
09/29/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12 Good Mornings
6 Inch Worms
12 Jumping 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 Rounds
30s work/30s rest
H – Box Jumps 18/12
Knee Pushups
Deadlifts 135/93
F – Box Jumps 24/20
Pushups
Deadlifts 155/103
Rx – Box Jumps 30/24
Pushups
Deadlifts 255/173
P – Box Jumps 30/24
Pushups
Deadlifts 315/203