11
Nov
11/11/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
12-12-12 Y-T-Ws
12 Ring Rows
Press warmup with bar
12 Glide Throughs
Push Press warmup with bar
Jerk foot work
Hands and feet Jerk warmup
Jerk warmup with bar
Weightlifting
H: Push Press (4 x 8)
F: Push Press (4 x 6 @ 75-85%)
Rx/P: Push Press (4 x 4 @ 80-90%)
Gymnastics
H: Ring Rows (4 x 9)
F: Assisted Pull-ups (4 x 6)
Rx/P: Weighted Pull-ups (4 x 2 AHAP)
Metcon
Metcon (Time)
5 Rounds
H – 10 Shoulder to Overhead 75/53
10 Ring Rows
8 Cal Air Bike
F – 10 Shoulder to Overhead 95/63
10 Assisted Pullups
10 Cal Air Bike
Rx – 10 Shoulder to Overhead 135/93
10 Pullups
12 Cal AIr Bike
P – 12 Shoulder to Overhead 155/103
12 Chest to Bar Pullups
15 Cal Air Bike