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12/10/2020

10
Dec

12/10/2020

Announcements

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Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home Workout Option:

https://youtu.be/LXuRw-4oPis

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)

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 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 + Bench Muscle Ups

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (Time)

H – 15-12-9-6-3

Shoulder to Overhead 45/35

Box Jumps 16/12

Cal Row

F – 15-12-9-6-3

Shoulder to Overhead 65/45

Box Jumps 20/16

Cal Row

Rx – 18-15-12-9-6-3

Shoulder to Overhead 75/53

Box Jumps 24/20

Cal Row

P – 18-15-12-9-6-3

Shoulder to Overhead 95/63

Box Jumps 24/20

Cal Row