Call Us: (775) 870-7924

01/19/2018

19
Jan

01/19/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

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 (4×10)

F: Back Squat (4×8 @ 60-70%)

P: Back Squat (4×6 @ 70-80%)

Gymnastics

H/F: Assisted Pull-ups (4×7)

H/F: Assisted Ring Dips (4×7)

P: Chest-2-Rings Pull-ups (4×5)

P: Transitions (4×5)

P: Muscle-ups (4×1-3)

Metcon

Metcon (Time)

H – 21 Cal Row

9 Shoulder to Overhead 75/53

15 Cal Row

9 Shoulder to Overhead

9 Cal Row

9 Shoulder to Overhead

3 Cal Row

9 Shoulder to Overhead

F – 24 Cal Row

9 Shoulder to Overhead 95/63

18 Cal Row

9 Shoulder to Overhead

12 Cal Row

9 Shoulder to Overhead

6 Cal Row

9 Shoulder to Overhead

P – 24 Cal Row

9 Shoulder to Overhead 115/73

18 Cal Row

9 Shoulder to Overhead

12 Cal Row

9 Shoulder to Overhead

6 Cal Row

9 Shoulder to Overhead