Call Us: (775) 870-7924

05/24/2021

23
May

05/24/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Legs only strokes

5-10 Legs then Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

12 Good Mornings

6 Inch Worms

12 Jumping Ring Dips

12 Good Mornings

30s Ring Support Hold

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 8)

F: Deadlift (4 x 6 @ 78-88%)

Rx/P: Deadlift (4 x 4 @ 83-93%)

Gymnastics

Ring Pushup Progressions (4 x 6 or 2)

Pushups

Ring Pushups

Ring Pushups + Single Arm Extensions

Ring Pushups + Double Arm Extensions

Metcon

Metcon (Time)

4 Rounds

H – 15 Cal Row

15 Ball Slams 10/6

15 Parallette Dips

F – 18 Cal Row

18 Ball Slams 14/10

15 Assisted Ring Dips

Rx – 21 Cal Row

21 Ball Slams 20/15

15 Ring Dips

P – 24 Cal Row

24 Ball Slams 20/15

18 Ring Dips