Call Us: (775) 870-7924

10/28/2019

27
Oct

10/28/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Jumping Ring Dips

12 Squats

30s Ring Support Hold

Weightlifting

H: Back Squat (4 x 10)

F: Back Squat (4 x 8 @ 65-75%)

Rx/P: Back Squat (4 x 6 @ 70-80%%)

Gymnastics

H: Low Ring Dips (4 x 7)

F: Assisted Ring Dips (4 x 4)

Rx/P: Weighted Ring Dips (4 x 4 AHAP)

Metcon

Metcon (Time)

21-15-9

H – Double Kettlebell Front Squats 26/12.5

Parallette Dips

250m Row

F – Double Kettlebell Front Squats 35/18

Assisted Ring Dips

300m Row

Rx – Double Kettlebell Front Squats 44/26

Ring Dips

300m Row

24-18-12

P – Double Kettlebell Front Squats 53/35

Ring Dips

350m Row