Call Us: (775) 870-7924

02/14/2019

14
Feb

02/14/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

12 Squats

6/6 Hanging Scap Circles

12 Squats

6/6 Band Pull Aparts

12 Squats

6 Overhead Band Pull Aparts

Weightlifting

H: Back Squat (4 x 8)

F: Back Squat (4 x 6 @ 75-85%)

Rx/P: Back Squat (4 x 4 @ 80-90%)

Gymnastics

Front Lever Progressions – Bar (4 x 9 or 27s)

Hollow Hold

Kettlebell Pull-overs

Knees to Elbows

Inverted Hang

Kip Extensions

Tuck Front Lever Swings

Front Lever Swings

Tuck Front Lever

1/2 Tuck Front Lever

Front Lever

Metcon

Metcon (Time)

3 Rounds

with your Valentine

(or whoever is available)

H – P1: (10 Devil Press 20/15

10 Front Rack Dumbell Squats)

P2: Row

1 min Rest

F – P1: (10 Devil Presses 35/20

10 Front Rack Dumbell Squats)

P2: Row

1 min Rest

Rx – P1: (10 Devil Presses 45/30

10 Front Rack Dumbell Squats)

P2: Row

1 min Rest

P – P1: (12 Devil Presses 50/35

12 Front Rack Dumbell Squats)

P2: Row

1 min Rest