30
Dec
12/30/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Double Under Progressions (No Measure)
Rope Jumps
1 Double Under + 3 Rope Jumps
1 Double Under + 2 Rope Jumps
1 Double Under + 1 Rope Jump
Double Under Practice
Warm-up (No Measure)
20 Steps Heel March
12 Jumping Ring Dips
12 Good Mornings
30s Ring Support Hold
5-10 Deadlifts
Weightlifting
H: Tempo Deadlift (4 x 6 @ 50X1)
F: Tempo Deadlift (4 x 5 @ 55-65%, 50X1)
Rx/P: Tempo Deadlift (4 x 4 @ 60-70%, 50X1)
Gymnastics
H: Low Ring Dips (4 x 1 @ 55X20)
F: Ring Dips (4 x 1 @ 55X10)
Rx: Ring Dips (4 x 1 @ 55X20)
P: Ring Dips (4 x 1 @ 55X30)
Metcon
Metcon (AMRAP – Reps)
6 Rounds
60s AMRAP/60s Rest
H – 6 Deadlifts 135/93
AMRAP Rope Jumps
F – 6 Deadlifts 185/123
AMRAP Double Under Attempts
Rx – 3 Deadlifts 315/203
AMRAP Double Unders
P – 3 Deadlifts 365/233
AMRAP Triple Unders