Call Us: (775) 870-7924

03/05/2019

5
Mar

03/05/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #3 (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)

30s RBM

12 Squats

12 Scap Pullups

6 T-Pushups

12 Squats

12 Glide Throughs

6 Pushups

12 Squats

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 78-88%)

Rx/P: Back Squat (4 x 3 @ 83-93%)

Gymnastics

Toes to Bar Progressions (4 x 7-9)

Knee Raises (x2)

Leg Raises

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Metcon

Metcon (Time)

3 Rounds

H – 500m Row

25 Thrusters 25/15

1 min Rest

F – 600m Row

30 Thrusters 35/25

1 min Rest

Rx – 600m Row

30 Thrusters 45/33

1 min Rest

P – 750m Row

35 Thrusters 45/35

1 min Rest