20
Jan
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