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10/01/2019

30
Sep

10/01/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

60s Rope Jumps @ 180bpm

60s Alternating Feet

60s High Knees

Warm-up (No Measure)

20 Steps Heel March

12 Jumping Ring Dips

20 Good Mornings

30s Ring Support Hold

Weightlifting

Single Leg Deadlift (4 x 10 each leg)

Gymnastics

H: Low Ring Dips (4 x 6-8)

F: Assisted Ring Dips (4 x 6-8)

Rx: Ring Dips (4 x 7-11)

P: Ring Dips (4 x 12-16)

Metcon

Metcon (No Measure)

12 min EMOM

H – 12 Knee Pushups

12 Deadlifts 135/93

100 Alternating Feet Rope Jumps

F – 12 Pushups

4 Deadlifts 185/103

60 High Knee Rope Jumps

Rx – 15 Pushups

4 Deadlifts 255/173

80 High Knee Rope Jumps

P – 15 Pushups

5 Deadlifts 315/203

100 High Knee Rope Jumps