Call Us: (775) 870-7924

07/06/2018

5
Jul

07/06/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Hip and Ankle Flow (No Measure)

6 x (Shin Box

Pump

Lunge

Fold x2)

Warm-up (No Measure)

6 Hinge Rows

4/4 Side Step Ups

12 Glide Throughs

3 J-Clinches

or

3 Rope Pulls to Standing

4/4 Pistol Negatives

or

4/4 Elevated Pistols

5 Count Toes to Bar Drill

with Barbell:

Press

Push Press

Push/Split Jerk

Weightlifting

H: Push Press (4 x 12)

F: Push Jerk (5 x 3)

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

Gymnastics

Pistol Progressions (4 x 5 Each side)

Side Box Step Ups

Box Step Downs

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

H – 4 Rope Climbs to Standing

12 Lunges

12 Knee Raises

F – 2 Short Rope Climbs

12 Shrimp Squats

12 Leg Raises

P – 2 Rope Climbs

12 Pistols

12 Toes to Bar