20
Jan
01/20/2022
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
12 Ring Rows
12 Jumping Ring Dips
12 Good Mornings
6 Transitions
12 Glide Throughs/6 Hips to Rings
30s Ring Support Hold
Deadlift warmup with bar
Deadlift warmup with tempo
Weightlifting
H: Tempo Deadlift (4 x 8 @ 30X1)
F: Tempo Deadlift (4 x 7 @ 60-70%, 30X1)
Rx/P: Tempo Deadlift (4 x 6 @ 65-75%, 30X1)
Gymnastics
Low Ring Dips (4 x 3 @ 50X7)
Ring Dips (4 x 3 @ 55X3)
Ring Dips (4 x 3 @ 55X7)
Ring Dips (4 x 3 @ 55X10)
Metcon
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP
H – 8/8 Single Arm Kettlebell Swings 44/26
6 Transitions
8 Cal Air Bike
F – 8/8 Kettlebell Snatches 26/18
4 Assisted Muscle Ups
10 Cal Air Bike
Rx – 8/8 Kettlebell Snatches 53/35
4 Muscle Ups
12 Cal Air Bike
P – 8/8 Kettlebell Snatches 62/44
6 Muscle Ups
14 Cal Air Bike