16
Nov
11/16/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
At Home Workout option:
Rowing warmup #2 (No Measure)
10 strokes “Top Half” Legs
10 strokes Legs only
10 strokes Legs + Hips
30 strokes
Warm-up (No Measure)
6 Dive Bombers
12 Squats
12 Jumping Ring Dips
12 Squats
30s Ring Support Hold
12 Squats
Back Squat warmup with bar
Weightlifting
H: Back Squat (4 x 7)
F: Back Squat (4 x 5 @ 78-88%)
Rx/P: Back Squat (4 x 3 @ 83-93%)
Gymnastics
H: Low Ring Dips (4 x ME)
F: Assisted Ring Dips (4 x ME)
Rx/P: Weighted Ring Dips (1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
H – 12 Double Dumbbell Thrusters 15/10
12 Cal Row
F – 12 Double Dumbbell Thrusters 25/20
15 Cal Row
Rx – 12 Double Dumbbell Thrusters 45/30
18 Cal Row
P – 12 Double Dumbbell Thrusters 50/35
21 Cal Row
