Call Us: (775) 870-7924

12/06/2019

6
Dec

12/06/2019

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

Warm-up (No Measure)

4 Rope Pulls to Standing

12 Squats

12 Jumping Ring Dips

8 Rope Pullups

12 Squats

30s Ring Support Hold

J-Clinch Practice

5-10 Back Squats

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 80-90%)

Rx/P: Back Squat (4 x 3 @ 85-95%)

Gymnastics

H: Rope Pulls to Standing (4 x 7)

F: Rope Pullups (4 x 6-8)

Rx: Rope Climb (4 x 2-3)

P: Legless Rope Climbs (4 x 1-2)

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 min AMRAP/1 min Rest

H – 15 Parallette Dips

AMRAP Row

F – 15 Assisted Ring Dips

AMRAP Row

Rx – 15 Ring Dips

AMRAP Row

P – 18 Ring Dips

AMRAP Row