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