10/20/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Jumping Ring Dips

4 Rope Pulls to Standing

12 Good Mornings

12 Glide Throughs

8 Rope Pullups

24 Steps Heel March

5 Count Toes to Bar Drill + 3 Toes to Bar

J-Clinch practice

Single leg deadlift warmup with bar

Weightlifting

Single Leg Deadlift (4 x 7)

Gymnastics

Ring Dip Progressions (4 x ME)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (No Measure)

12 min

30s work/30s rest

H – Sled Push

Knee Raises

Rope Pulls to Standing

F – Sled Push

Leg Raises

Rope Pullups

Rx – Sled Push

Toes to Bar

Rope Climbs

P – Sled Push

Toes to Bar

Legless Rope Climbs