12/10/2020
Announcements
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Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
At Home Workout Option:
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
