18
Nov
11/18/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
At Home workout option:
Warm-up (No Measure)
3 min Air Bike
12-12-12 Y-T-Ws
12 Good Mornings
12 Ring Rows
6 Dive Bombers
12 Good Mornings
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
Cal Air Bike
Devil Press 15/10
F – 15-12-9-6-3
Cal Air Bike
Devil Press 25/20
Rx – 18-15-12-9-6
Cal Air Bike
Devil Press 45/30
P – 18-15-12-9-6
Cal Air Bike
Devil Press 50/35
