Call Us: (775) 870-7924

04/20/2021

19
Apr

04/20/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12 Y-T-Ws

12 Glide Throughs

12 Jumping Ring Dips

12 Pass Throughs

3-3-3-3 Overhead Squats

6 Dive Bombers

12 Good Mornings

5 Count Toes to Bar Drill + 3 Toes to Bar

Overhead Squat warmup with bar

Weightlifting

H: Overhead Squat (4 x 9)

F: Overhead Squat (4 x 7 @ 70-80%)

Rx/P: Overhead Squat (4 x 5 @ 75-85%)

Gymnastics

L-Sit Progressions (4 x 30s or 10 reps)

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit (3s hold)

Straight Leg L-Sit

Alternating Leg Pike Ups (3s hold)

Pike Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 30 See Saw Presses 15/10

30 Gorilla Rows

12 Knee Raises

F – 30 See Saw Presses 30/20

30 Gorilla Rows

12 Leg Raises

Rx – 30 See Saw Presses 40/25

30 Gorilla Rows

12 Toes to Bar

P – 30 See Saw Presses 45/30

30 Gorilla Rows

15 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 30 See Saw Presses 15/10

30 Gorilla Rows

12 Knee Raises

F – 30 See Saw Presses 30/20

30 Gorilla Rows

12 Leg Raises

Rx – 30 See Saw Presses 40/25

30 Gorilla Rows

12 Toes to Bar

P – 30 See Saw Presses 45/30

30 Gorilla Rows

15 Toes to Bar