Call Us: (775) 870-7924

05/25/2018

24
May

05/25/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

10 Squats

10 Ring Rows

10 Glide Throughs

10 Squats

10 Kipping Hip Pops

10 Jumping Ring Dips

10 Squats

1-3 Muscle Ups or Kipping Pullup Progressions

Weightlifting

H: Back Squat (4×7)

F: Back Squat (4×5 @ 73-83%)

P: Back Squat (4×3 @ 78-88%)

Gymnastics

H: Ring Support Hold (4 x 30s accumulated)

F/P: Weighted Ring Dips (4 x 3)

Metcon

Metcon (Time)

4 Rounds

H – 6 Ring Rows

6 Parallette Dips

24 Box Jumps 16/12

F – 6 Assisted Pullups

6 Assisted Ring Dips

24 Box Jumps 20/16

P – 6 Muscle Ups

24 Box Jumps 24/20