Call Us: (775) 870-7924

10/21/2021

20
Oct

10/21/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Good Mornings

12 Squats

12 Ring Rows

12 Jumping Ring Dips

12 Glide Throughs

12 Squats

6 Transitions

12 Jumping Good Mornings

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

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 9)

F: High-Hang 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 (3s hold)

Straight Leg L-Sit

Alternating Leg Pike Ups (3s hold)

Pike Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 7 Transitions

20 Wall Balls 10/6

10 Box Jumps 18/12

F – 5 Assisted Muscle Ups

20 Wall Balls 14/10

10 Box Jumps24/20

Rx – 5 Muscle Ups

20 Wall Balls 20/14

10 Box Jumps 30/24

P – 7 Muscle Ups

20 Wall Balls 20/14

12 Box Jumps 30/24