1
Dec
12/01/2020
Announcements
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Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
At Home workout option:
Complete Rowing Warmup (No Measure)
5-10 Hips only strokes
5-10 Hips and Arms
5-10 Legs and Hips
5-10 2 Pause strokes
5-10 1 Pause strokes
20 Strokes
Warm-up (No Measure)
8 T-Pushups
12 Good Mornings
8 Dive Bombers
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 (Time)
5 Rounds
H – 350m Row
15 Ball Slams 15/10
F – 450m Row
18 Ball Slams 20/15
Rx – 550m Row
18 Ball Slams 25/20
P – 650m Row
21 Ball Slams 30/25
