Call Us: (775) 870-7924

07/01/2021

30
Jun

07/01/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

12-12-12 Y-T-Ws

4 Rope Pulls to Standing

6 Dive Bombers

12 Reverse Lunges

8 Rope Pullups

12 Shrimp Squats/Pistols

Press + Push Press warmup with bar

Jerk Footwork

Hands and Feet

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 12)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 75-80%)

Gymnastics

L-Hang Progressions (4 x 12s or 4 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (No Measure)

12 min EMOM

H – 4 Rope Pulls to Standing

12 Walking Lunges

200m Run

F – 2 Short Rope Climbs/8 Rope Pullups

12 Shrimp Squats

200m Run

Rx – 1 Rope Climb

12 PIstols

200m Run

P – 1 Legless Rope Climb

16 Pistols

200m Run