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11/16/2020

16
Nov

11/16/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home Workout option:

https://youtu.be/wx5Qiq7Bbjk

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