Call Us: (775) 870-7924

07/05/2018

4
Jul

07/05/2018

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

10 Squats

5 Dive Bombers

5 Clean High Pulls

5 Scarecrow Drills

2 Wall Walks

5 High Hang Power Cleans

Position Work

with Barbell:

Front Squats

Positions

2-3 Cleans

Weightlifting

H: Front Squat (4 x 12)

F: Halting Clean (5 x 3)

2 sec Pause at Position 2

P: Clean (5 x 3 @ 75-80%)

Gymnastics

H: Push-ups (4 x 5)

F: Decline Pushups (4 x 3 @ 50X0)

P: Handstand Push-ups (4 x 3 @ 50X0)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

4 min AMRAP/2 min Rest

H – 12 Kettlebell Swings 53/35

8 Pushups

AMRAP Row

F – 4 Cleans 155/103

8 Decline Pushups

AMRAP Row

P – 4 Cleans 225/153

8 Handstand Pushups

AMRAP Row