9
Nov
11/09/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12 Lunges with Samson + Lizard
12 Jumping Ring Dips
12 Squats
6 Dive Bombers
12 Lunges
30s Ring Support Hold
12 Squats
Back Squat warmup with bar
Weightlifting
H: Back Squat (4 x 8)
F: Back Squat (4 x 6 @ 75-85%)
Rx/P: Back Squat (4 x 4 @ 80-90%)
Gymnastics
H: Low Ring Dips (4 x 9)
F: Assisted Ring Dips (4 x 6)
Rx/P: Weighted Ring Dips (4 x 2 AHAP)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
H – 10 Kettlebell Farmer Lunges 18/13
10 Parallette Dips
F – 10 Front Rack Kettlebell Lunges 26/18
10 Assisted Ring Dips
Rx – 10 Kettlebell Overhead Lunges 44/26
10 Ring Dips
P – 12 Kettlebell Overhead Lunges 53/35
12 Ring Dips