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