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1-4-2-3

11
Oct

1-4-2-3

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

Rope Jumps

1 Double Under + 3 Rope Jumps

1 Double Under + 2 Rope Jumps

1 Double Under + 1 Rope Jump

Double/Triple Under Practice

Warm Up (No Measure)

12 Ring Rows

12 Jumping Ring Dips

12 Good Mornings

12 Glide Throughs

6 Transitions

30s Ring Support Hold

12 Glide Throughs/6 Hips to Rings

Single leg deadlift warmup with bar

Weightlifting

Single Leg Deadlift (4 x 9 each leg)

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 – Rounds and Reps)

12 min AMRAP

H – 6 Transitions

180 Rope Jumps

F – 4 Assisted Muscle Ups

45 Double Under Attempts

Rx – 4 Ring Muscle Ups

90 Double Unders

P – 6 Ring Muscle Ups

45 Triple Unders