Call Us: (775) 870-7924

01/12/2018

12
Jan

01/12/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 min Air Bike

Hip Circuit (No Measure)

Downward Facing Dog

Dragon

Lizard

Half Front Split

Pigeon

Downward Facing Dog

Warm-up (No Measure)

2 x (12 Squats

12 Ring Rows or Transitions

12 Jumping Ring Dips)

Weightlifting

H: Back Squat (4×11)

F: Back Squat (4×9 @ 58-68%)

P: Back Squat (4×7 @ 63-73%)

Gymnastics

H/F: Assisted Pull-ups (4×6)

H/F: Assisted Ring Dips (4×6)

P: Chest-2-Rings Pull-ups (4×4)

P: Transitions (4×4)

P: Muscle-ups (4×1-3)

Metcon

Metcon (No Measure)

10 Rounds

Every 90s – Alternating

H – 7 Burpees

12 Cal Air Bike

F – 7 Burpees

12 Cal Air Bike

P – 10 Burpees

14 Cal Air Bike