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1-4-2-2-3

9
Nov

1-4-2-2-3

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow from Down Dog (No Measure)

10 Down Dog Toe Touches

10 Down Dog to Lizard + Thoracic Twist

10 Down Dog to Pigeon

Warm-up (No Measure)

12 Squats

12 Jumping Ring Dips

12 Squats

30s Ring Support Hold

12 Squats

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 9)

F: Back Squat (4 x 7 @ 73-83%)

Rx/P: Back Squat (4 x 5 @ 78-88%)

Gymnastics

H: Low Ring Dips (4 x 8)

F: Assisted Ring Dips (4 x 5)

Rx/P: Weighted Ring Dips (4 x 3 AHAP)

Metcon

Metcon (Time)

12-10-8-6-4-2

Lengths Farmer’s Carry

6-5-4-3-2-1

Man Makers

H – 20/15

F – 30/20

Rx – 45/30

P – 50/35