Call Us: (775) 870-7924

11/19/2019

19
Nov

11/19/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike easy-mod-hard

10m Knee Pulls

10m Ankle Pulls

10m High Kicks

10m High Knees

3 Wall Walks

12 Squats

3 Wall Walk/5 Kick ups

12 Squats

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

Complex of the day

Weightlifting

H: Front Squat (4 x 7)

F: Hang Clean + Clean (5 x 1 + 2)

Rx/P: Clean Pull + Clean + 2 Front Squats (5 x 4)

Gymnastics

H: Push-ups (4 x ME)

F: Decline Push-ups (4 x ME)

Rx: Handstand Push-ups (4 x ME)

P: Deficit Handstand Push-ups (4 x ME)

Metcon

Metcon (AMRAP – Reps)

4 Rounds

60s Shuttle Run

60s Air Bike

60s Sandbag Carry

60s Rest

H – 50/30

F – 60/40

Rx – 80/60

P – 100/80