Call Us: (775) 870-7924

01/09/2018

9
Jan

01/09/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Squats

10 Ring Rows

5 Dive Bombers

10 Squats

10 Glide Throughs

3 Wall Walks

or

5 Kick Ups

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

3 Power Cleans

1 Clean

Weightlifting

H: Front Squat (4×9)

F: Clean (5×3)

P: Clean (5×3 @ 78-83%)

Gymnastics

H: Push-ups (4×6-8)

F: Decline Pushups (4×6-8)

P: Handstand Push-ups (4×3-4)

Metcon

Metcon (Time)

8 Rounds

H – 16 Walking Lunges

8 Pushups

8 Ring Rows

F – 16 Alternating Shrimp Squats

12 Pushups

8 Assisted Pullups

P – 16 Alternating Pistols

16 Pushups

8 Pullups