9
Dec
12/09/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12-12-12 Y-T-Ws
12 Good Mornings
6 Inch Worms
12 Ring Rows
12 Jumping Ring Dips
12 Jumping Good Mornings
6 Transitions
6 Up Downs
Press/Push Press warmup with bar
Weightlifting
H: Push Press (4 x 6)
F: Push Press (4 x 4 @ 83-93%)
Rx/P: Push Press (4 x 2 @ 88-98%)
Gymnastics
Muscle Up Progressions (4 x 4-5)
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 (Time)
H – 18-15-12-9
Shoulder to Overhead 45/35
Box Jumps 16/12
Burpees
F – 18-15-12-9
Shoulder to Overhead 65/45
Box Jumps 20/16
Burpees Over the Bar
Rx – 21-18-15-12
Shoulder to Overhead 75/53
Box Jumps 24/20
Burpees Over the Bar
P – 21-18-15-12
Shoulder to Overhead 95/63
Box Jumps 24/20
Burpees Over the Bar