21
Oct
10/22/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
300m Run
20 Steps Heel March
12 Glide Throughs
12 Jumping Ring Dips
12 Warrior III to Leg Raise
6 Jumping Ring Dips @ 30X0
5 Count Toes to Bar Drill
Weightlifting
Single Leg Deadlift (4 x 6 each leg)
Gymnastics
H: Assisted Ring Dips (4 x ME)
F: Ring Dips (4 x ME)
Rx/P: Weighted Ring Dips (1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
H – 6 Knee Raises
6 Ring Rows
12 Deadlifts 135/93
300m Run
F – 6 Toes to Bar
6 Assisted Pullups
6 Deadlifts 185/123
400m Run
Rx – 6 Toes to Bar + Chest to Bar Pullups
6 Deadlifts 225/153
400m Run
P – 7 Toes to Bar + Muscle Ups
7 Deadlifts 255/173
400m Run