Call Us: (775) 870-7924

01/22/2018

22
Jan

01/22/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (20 Steps Heel March

5 Inch Worms

60s Row – easy

10 Good Mornings

10 Ring Rows

60s Row – moderate

10 Squats

10 Glide Throughs

60s Row – hard)

Weightlifting

H: Deadlift (4×9)

F: Deadlift (4×7 @ 65-75%)

P: Deadlift (4×5 @ 75-85%)

Gymnastics

H: Bent Leg L-Sit (4×30 or 60s)

F: Alternating L-Sit Leg Extensions (4×15 or 30 @ 2s each)

P: L-Sit (4×30 or 60s)

Metcon

Metcon (Time)

For time

H – 30 Cal Row

30 Knee Pushups

30 Wall Balls 10/6

30 Ring Rows

30 Russian Kettlebell Swings 44/26

30 Cal Row

F – 40 Cal Row

40 Pushups

40 Wall Balls 14/10

40 Assisted Pullups

40 Kettlebell Swings 53/35

40 Cal Row

P – 50 Cal Row

50 Pushups

50 Wall Balls 20/14

50 Pullups

50 Kettlebell Swings 70/44

50 Cal Row