Call Us: (775) 870-7924

10/21/2019

20
Oct

10/21/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike easy-mod-hard

6 Inch Worms

6 Transitions

12 Squats

12 Glide Throughs/6 Giant Swings

12 Squats

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Bar:

5 Overhead Squats

Complex of the day

Weightlifting

H: Overhead Squat (4 x 9)

F: Segment Snatch (5 x 3)

Rx/P: High Hang Power Snatch (5 x 3)

Gymnastics

L-Sit Progressions (4 x 30s or 10 reps)

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit

Straight Leg L-Sit

Alternating Leg Pike Ups

Pike Hold

Metcon

Metcon (No Measure)

12 min EMOM

H – 5 Transitions

5 Burpees

5 Cal Air Bike

F – 4 Assisted Muscle Ups

7 Burpees

8 Cal Air Bike

Rx – 4 Muscle Ups

7 Burpees

8 Cal Air Bike

P – 5 Muscle Ups

10 Burpees

10 Cal Air Bike