11/13/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike easy-mod-hard

10-10-10 Y-T-W’s

12 Ring Rows

6 Dive Bombers

12 Glide Throughs

6 Pike Pushups

5-10 Press

5-10 Push Press

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 Pullups (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 – 10 Shoulder to Overhead 155/103

10 Chest to Bar Pullups

15 Cal Air Bike