5
Oct
10/06/2020
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 Ring Rows
12 Jumping Ring Dips
12 Good Mornings
12 Glide Throughs/Ring Glide Throughs
6 Transitions
30s Ring Support Hold
Single leg deadlift warmup with bar
Weightlifting
Single Leg Deadlift (4 x 9)
Gymnastics
Ring Dip Progressions (4 x 7-9)
Low Ring Dips (feet flat)
Low Ring Dips (legs extended)
Assisted Ring Dips
Ring Dips
Ring Dips (x2)
Metcon
Metcon (AMRAP – Reps)
10 Rounds
30s work/30s Rest
H – Transitions
Alternating Feet Rope Jumps
F – Assisted Muscle Ups
High Knee Rope Jumps
Rx – Ring Muscle Ups
High Knee Rope Jumps
P – Ring Muscle Ups
High Knee Rope Jumps