Call Us: (775) 870-7924

12/09/2019

9
Dec

12/09/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

3 Wall Walks

Hip Flow with Plate

3 Wall Walks/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 6)

F: Halting Clean (5 x 3)

2 sec Pause at Position 2

Rx/P: Clean Pull + Clean (5 x 1 + 2)

Gymnastics

Handstand Skill (4 x 25 or 45)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Reps)

3 Rounds

4 min AMRAP/1 min Rest

H – 30 Kettlebell Swings 44/26

AMRAP Cal Air Bike

F – 15 Power Cleans 95/63

AMRAP Cal Air Bike

Rx – 15 Power Cleans 135/93

AMRAP Cal Air Bike

P – 15 Power Cleans 155/103

AMRAP Cal Air Bike