Call Us: (775) 870-7924

03/17/2021

16
Mar

03/17/2021

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)

12/12 Wrist Stretches

12 Good Mornings

12 Jumping Ring Dips

12 Good Mornings

30s Ring Support Hold

Deadlift warmup with bar

Weightlifting

H: Deadlift (5-5-5-5)

F: Deadlift (3 RM)

Rx/P: Deadlift (1 RM)

Gymnastics

Planche Progressions (4 x 30)

Plank (x2)

Frog Stand

Planche Lean

Elevated Planche Lean

Planche Pushups (1/2)

Straight Arm Frog Stand

Bent Arm Planche

Straight Arm Planche

Metcon

Metcon (No Measure)

2 Rounds

7 min to complete

H – 30 Russian Kettlebell Swings 44/26

20 Parallette Dips

450m Row

F – 30 Kettlebell Swings 44/26

20 Assisted Ring Dips

500m Row

Rx – 30 Kettlebell Swings 62/44

20 Ring Dips

550m Row

P – 30 Kettlebell Swings 70/53

24 Ring Dips

600m Row