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