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12/02/2021

2
Dec

12/02/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12 Y-T-Ws

12 Good Mornings

12 Ring Rows

12 Jumping Ring Dips

12 Jumping Good Mornings

6 Transitions

Press/Push Press warmup with bar

Weightlifting

H: Push Press (4 x 7)

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

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

Gymnastics

Muscle Up Progressions (4 x 3-4)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Transitions

Chest to Ring Pullups + Bench Muscle Ups

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (3 Rounds for reps)

3 Rounds

5 min to complete

H – 3 x (15 Ball Slams 15/10

15 Box Jumps 18/12)

F – 3 x (15 Ball Slams 20/15

15 Box Jumps 20/18)

Rx – 3 x (15 Ball Slams 25/20

15 Box Jumps 24/20)

P – 3 x (15 Ball Slams 30/25

20 Box Jumps 24/20)

Metcon (3 Rounds for reps)

3 Rounds

5 min to complete

H – 3 x (15 Ball Slams 15/10

15 Box Jumps 18/12)

F – 3 x (15 Ball Slams 20/15

15 Box Jumps 20/18)

Rx – 3 x (15 Ball Slams 25/20

15 Box Jumps 24/20)

P – 3 x (15 Ball Slams 30/25

20 Box Jumps 24/20)