Call Us: (775) 870-7924

12/04/2018

4
Dec

12/04/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

12 Ring Rows

12 Jumping Ring Dips

12 Squats

12 Ring Rows/6 Transitions

6 Ring Dips @ 30X0

12 Squats

with Barbell:

Press

Push Press

Weightlifting

H: Push Press (4 x 7)

F: Push Press (4 x 5 @ 78-88%)

Rx/P: Push Press (4 x 3 @ 83-93%)

Gymnastics

Muscle Up Progressions (4 x 3-4)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Transitions

Muscle Ups

Metcon

Metcon (Time)

4 Rounds

H – 8 Thrusters 45/35

12 Ring Rows

12 Parallette Dips

F – 8 Thrusters 75/53

12 Assisted Pullups

12 Assisted Ring Dips

Rx – 8 Thrusters 95/63

12 Pullups

12 Ring Dips

P – 10 Thrusters 115/73

14 Chest to Bar Pullups

14 Ring Dips