11/30/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

8 T-Pushups

12 Squats

12 Good Mornings

8 Dive Bombers

12 Squats

12 Good Mornings

Deadlift warmup with bar

Warm-up (No Measure)

3 min Air Bike

8 T-Pushups

12 Squats

12 Good Mornings

8 Dive Bombers

12 Squats

12 Good Mornings

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 7)

F: Deadlift (4 x 5 @ 80-90%)

Rx/P: Deadlift (4 x 3 @ 85-95%)

Gymnastics

Ring Pushup Progressions (4 x 7-9)

Pushups

Ring Pushups

Ring Pushups + Single Arm Extensions

Ring Pushups + Double Arm Extensions

Metcon

Metcon (3 Rounds for reps)

3 Rounds

4 min AMRAP/1 min Rest

H – 21 Thrusters 65/45

AMRAP Air Bike

F – 21 Thrusters 75/53

AMRAP Air Bike

Rx – 21 Thrusters 95/63

AMRAP Air Bike

P – 21 Thrusters 115/73

AMRAP Air Bike