14
Oct
10/15/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
20 Steps Heel March
6 Down Dog to T-Pushups
12 Squats
12 Warrior III to Leg Raise
12 Jumping Ring Dips
12 Squats
Weightlifting
Single Leg Deadlift (4 x 7 each leg)
Gymnastics
H: Parallette Dips (4 x 6)
F: Assisted Ring Dips (4 x 6)
Rx/P: Weighted Ring Dips (4 x 2 AHAP)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
H – 16 Alternating Dumbell Thrusters 15/10
8 Burpees
8 Box Jumps 16/12
F -16 Alternating Dumbell Thrusters 25/20
8 Burpees
8 Box Jumps 24/20
Rx – 16 Alternating Dumbell Thrusters 45/30
8 Burpees
8 Box Jumps 30/24
P – 20 Alternating Dumbell Thrusters 55/35
10 Burpees
10 Box Jumps 30/24