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11/02/2021

1
Nov

11/02/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Face Pulls to Overhead Press

6 Inch Worms

12 Ring Rows

12 Squats

12 Glide Throughs

6 Dive Bombers

12 Glide Throughs/6 Hips to Bar

Press/Push Press warmup with bar

Weightlifting

H: Push Press (4 x 9)

F: Push Press (4 x 7 @ 73-83%)

Rx/P: Push Press (4 x 5 @ 78-88%)

Gymnastics

H: Ring Rows (4 x 8)

F: Assisted Pull-ups (4 x 5)

Rx/P: Weighted Pull-ups (4 x 3 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 12 Jumping Pullups

6 Man Makers 20/15

F – 4 Jumping Muscle Ups/4 Hips to Bar

6 Man Makers 25/20

Rx – 4 Bar Muscle Ups

6 Man Makers 45/30

P – 6 Bar Muscle Ups

6 Man Makers 50/35