Call Us: (775) 870-7924

07/12/2019

11
Jul

07/12/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike easy-mod-hard

10 Dive Bombers

10 Ring Rows

5-10 Press

5 Transitions

5-10 Push Press

Jerk Technique Drills

3-5 Jerks with bar

Weightlifting

H: Push Press (4 x 11)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 78-83%)

Gymnastics

L-Hang Progressions (4 x 18s or 6 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (No Measure)

15 min Rotating EMOM

H – 6 Transitions

8 Shoulder to Overhead 45/35

10 Cal Air Bike

F – 3-5 Assisted Muscle ups

4 Shoulder to Overhead 135/93

12 Cal Air Bike

Rx – 3-5 Muscle Ups

4 Shoulder to Overhead 175/113

15 Cal Air Bike

P – 6-8 Muscle Ups

4 Shoulder to Overhead 205/133

18 Cal Air Bike