Call Us: (775) 870-7924

12/10/2021

10
Dec

12/10/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Legs only strokes

5-10 Legs then Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

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 Squats

4 Rope Pulls to Standing

12 Squats

12 Glide Throughs

8 Rope Pullups

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 6)

F: Back Squat (4 x 4 @ 83-93%)

Rx/P: Back Squat (4 x 2 @ 88-98%)

Gymnastics

Rope Pulls to Standing (4 x 9)

Rope Climb (4 x 3-4)

Rope Pullups (4 x 7-9)

Legless Rope Climbs (4 x 1-2)

Straddle Rope Climbs (4 x 1-2)

Metcon

Metcon (3 Rounds for reps)

3 Rounds

H – 60s Ring Rows

60s Wall Balls 10/6

60s Ball Slams 15/10

60s Row

60s Rest

F – 60s Assisted Pullups

60s Wall Balls 14/10

60s Ball Slams 20/15

60s Row

60s Rest

Rx – 60s Pullups

60s Wall Balls 20/14

60s Ball Slams 25/20

60s Row

60s Rest

P – 60s Chest to Bar Pullups

60s Wall Balls 25/18

60s Ball Slams 30/25

60s Row

60s Rest