11/16/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12 Y-T-Ws

6 Inch Worms

12 Good Mornings

12 Ring Rows

6 Dive Bombers

12 Jumping Good Mornings

6 Up Downs

Press/Push Press warmup with bar

Weightlifting

H: Push Press (4 x 7)

F: Push Press (4 x 5 @ 78-88%)

Rx/P: Push Press (4 x 3 @ 83-93%)

Gymnastics

H: Ring Rows (4 x ME)

F: Assisted Pull-ups (4 x ME)

Rx/P: Weighted Pull-ups (1 RM)

Metcon

Metcon (Time)

H – 15-12-9-6-3

Box Jumps 18/12

Devil Press 15/10

F – 15-12-9-6-3

Box Jumps 20/18

Devil Press 25/20

Rx – 18-15-12-9-6

Box Jumps 24/20

Devil Press 45/30

P – 18-15-12-9-6

Box Jumps 24/20

Devil Press 50/35