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11/18/2020

18
Nov

11/18/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home workout option:

https://youtu.be/1tfH_7hwQBQ

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