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12/01/2020

1
Dec

12/01/2020

Announcements

Donate to the Classic Fitness food drive today!

https://fbnn.org/classicfitness

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home workout option:

https://youtu.be/R4tfyoT58X8

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