Call Us: (775) 870-7924

01/25/2022

25
Jan

01/25/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

12 Ring Rows

12 Squats

6 Dive Bombers

12 Glide Throughs

12 Squats

12 Glide Throughs/6 Hips to Bar

Press + Push Press warmup with bar

Jerk footwork

Hands and Feet

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 9)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 83-88%)

Gymnastics

Side Lever Floor Progressions (4 x 30 or 60)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (Time)

4 Rounds

H – 10 Jumping Pullups

10 Thrusters 45/35

F – 5 Jumping Bar Muscle Ups/5 Hips to Bar

10 Thrusters 95/63

Rx – 5 Bar Muscle Ups

6 Thrusters 135/93

P – 7 Bar Muscle Ups

6 Thrusters 155/103