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12/08/2020

8
Dec

12/08/2020

Announcements

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Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home Workout Option:

https://youtu.be/q1ZiszTnviM

Alternating Feet Rope Jump Warmup (No Measure)

Rope Jumps @ 180bpm

Alternating Feet

High Knees

Warm-up (No Measure)

12 Jumping Ring Dips

12 Good Mornings

6 T-Pushups

12 Good Mornings

30s Ring Support Hold

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 6)

F: Deadlift (4 x 4 @ 83-93%)

Rx/P: Deadlift (4 x 2 @ 88-98%)

Gymnastics

Ring Pushup Progressions (4 x 8-10)

Pushups

Ring Pushups

Ring Pushups + Single Arm Extensions

Ring Pushups + Double Arm Extensions

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 18 Parallette Dips

120 Rope Jumps

F – 18 Assisted Ring Dips

120 Alternating Feet Rope Jumps

Rx – 18 Ring Dips

90 High Knee Rope Jumps

P – 20 Ring Dips

120 High Knee Rope Jumps