23
Nov
11/23/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
12 Snow Angels
12 Good Mornings
6 Inch Worms
12 Jumping Good Mornings
6 Dive Bombers
Deadlift warmup with bar
Weightlifting
H: Deadlift (4 x 8)
F: Deadlift (4 x 6 @ 78-88%)
Rx/P: Deadlift (4 x 4 @ 83-93%)
Gymnastics
Ring Pushup Progressions (4 x 6-8)
Pushups
Ring Pushups
Ring Pushups + Single Arm Extensions
Ring Pushups + Double Arm Extensions
Metcon
Metcon (3 Rounds for reps)
3 Rounds
H – 60s Air Bike
60s Box Jumps 16/12
60s Shoulder to Overhead 35/25
60s Rest
F – 60s Air Bike
60s Box Jumps 20/16
60s Shoulder to Overhead 65/45
60s Rest
Rx – 60s Air Bike
60s Box Jumps 24/20
60s Shoulder to Overhead 75/53
60s Rest
P – 60s Air Bike
60s Box Jumps 24/20
60s Shoulder to Overhead 95/63
60s Rest