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