Call Us: (775) 870-7924

06/15/2020

14
Jun

06/15/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home Warmup

Check out the You Tube video for this workout

https://youtu.be/jp-1vIvglus

10-10-10-10 Leg Kicks

Figure 4 Drill

400m Run

10 Squats

5 Dive Bombers

10 Squats

5 Dive Bombers

10 Thrusters

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)

5 Dive Bombers

10 Squats

10 Jumping Ring Dips

10 Squats

30s Ring Support Hold

3-5 Back Squats

Weightlifting

H: Back Squat (4 x 10)

F: Back Squat (4 x 8)

Rx/P: Back Squat (4 x 6)

Gymnastics

H: Parallette Dips (4 x 8-10)

F: Assisted Ring Dips (4 x 8-10)

Rx: Ring Dips (4 x 9-13)

P: Ring Dips (4 x 14-18)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 12 Thrusters 45/35

200m Farmer’s Carry 53/35

F – 12 Thrusters 75/53

200m Farmer’s Carry 62/44

Rx – 12 Thrusters 95/63

200m Farmer’s Carry 70/53

P – 12 Thrusters 115/73

200m Farmer’s Carry 88/62

At Home Workout

12 min AMRAP

15 Thrusters

400m Run