12/17/2020
Announcements
Jacket orders end on Dec. 26. Get your swag ordered now!
Unisex Jacket:
https://www.customink.com/g/hwj0-00cc-fsm7
Women’s Jacket:
https://www.customink.com/g/hwj0-00cc-fsrq
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12-12-12 Y-T-Ws
12 Squats
12 Good Mornings
12 Ring Rows
12 Jumping Ring Dips
12 Squats
12 Jumping Good Mornings
6 Transitions
Press/Push Press warmup with bar
Weightlifting
H: Push Press (5-5-5-5)
F: Push Press (3 RM)
Rx/P: Push Press (1 RM)
Gymnastics
Muscle Up Progressions (4 x ME)
Jumping Pullups + Jumping Ring Dips @ 30X0
Pullups + Ring Dips
Chest to Ring Pullups + Bench Muscle Ups
Muscle Ups
Weighted Muscle Ups
Metcon
Metcon (2 Rounds for reps)
2 Rounds
6 min AMRAP/2 min Rest
H – 15 Thrusters 45/35
15 Box Jumps 16/12
15 Kettlebell Swings 44/26
F – 15 Thrusters 75/53
15 Box Jumps 20/16
15 Kettlebell Swings 53/35
Rx – 15 Thrusters 95/63
15 Box Jumps 24/20
15 Kettlebell Swings 62/44
P – 15 Thrusters 115/73
15 Box Jumps 24/20
15 Kettlebell Swings 70/53