01/20/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

12 Ring Rows

12 Squats

6 Dive Bomber Inch Worms

12 Glide Throughs

12 Squats

6 Up Downs

Back Squat warmup with bar

Back Squats @ tempo

Weightlifting

H: Tempo Back Squats (4 x 9 @ 22X1)

F: Tempo Back Squats (4 x 8 @ 63-73%, 22X1)

Rx/P: Tempo Back Squats (4 x 7 @ 68-78%, 22X1)

Gymnastics

Ring Rows (4 x 4 @ 50X2)

Pull-ups (4 x 4 @ 50X1)

Pull-ups (4 x 4 @ 50X2)

Chest-To-Bar Pull-ups (4 x 4 @ 50X1)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 10 Ring Rows

10 Alternating Single Arm Devil Press 15/10

10 Cal Air Bike

F – 10 Assisted Pullups

10 Alternating Single Arm Devil Press 35/25

12 Cal Air Bike

Rx – 10 Pullups

10 Alternating Single Arm Devil Press 45/30

15 Cal Air Bike

P – 12 Chest to Bar Pullups

12 Alternating Single Arm Devil Press 50/35

18 Cal Air Bike