11/04/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Snow Angels

6 Dive Bombers

12 Lunges

12 Ring Rows

6 Dive Bombers

12 Glide Throughs

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 – Reps)

6 Rounds

60s AMRAP/60s Rest

H – 12 Jumping Pullups

AMRAP Dumbbell Box Step Overs 15/10

F – 4 Jumping Muscle Ups

AMRAP Dumbbell Box Step Overs 25/20

Rx – 4 Bar Muscle Ups

AMRAP Dumbbell Box Step Overs 45/30

P – 6 Bar Muscle Ups

AMRAP Dumbbell Box Step Overs 50/35