30
Nov
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