4
Nov
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