Call Us: (775) 870-7924

11/11/2019

11
Nov

11/11/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 1 Double Under + 3 Rope Jumps

1 min 1 Double Under + 2 Rope Jumps

1 min 1 Double Under + 1 Rope Jump

1 min Double Under Practice

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 8)

F: Back Squat (4 x 6 @ 75-85%)

Rx/P: Back Squat (4 x 4 @ 80-90%)

Gymnastics

H: Low Ring Dips (4 x 9)

F: Assisted Ring Dips (4 x 6)

Rx/P: Weighted Ring Dips (4 x 2 AHAP)

Metcon

Metcon (AMRAP – Reps)

5 Rounds

H – 60s Farmer’s Carry 53/35

60s Rope Jumps

60s Rest

F – 60s Farmer;s Carry 70/53

60s Double Under Attempts

60s Rest

Rx – 60s Farmer’s Carry 88/62

60s Double Unders

60s Rest

P – 60s Farmer’s Carry 125/88

60s Triple Unders

60s Rest