Call Us: (775) 870-7924

06/18/2018

17
Jun

06/18/2018

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)

5 Kettlebell Halos

10 Goblet Squats

1 min OH Walk

5 Kettlebell Halos

10 Goblet Squats

1 min OH Walk

Weightlifting

H: Back Squat (4×5 AHAP)

F: Back Squat (4 x 3 AHAP)

P: Back Squat (1 RM)

Gymnastics

Toes to Bar Progressions (4 x 12)

Knee Raises (x2)

Leg Raises

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Metcon

Metcon (No Measure)

3 Rounds

H – 14 Cal Row

14 Wall Balls 10/6

14 Kettlebell Swings 44/26

14 Shoulder to Overhead 45/33

14 Box Jumps 16/12

1 min Rest

F – 16 Cal Row

16 Wall Balls 14/10

16 Hang Power Cleans 75/53

16 Shoulder to Overhead

16 Box Jumps 20/16

1 min Rest

P – 18 Cal Row

18 Wall Balls 20/14

18 Hang Power Cleans 75/53

18 Shoulder to Overhead

18 Box Jumps 24/20

1 min Rest