Call Us: (775) 870-7924

01/30/2018

30
Jan

01/30/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

6 Bootstrap Squats w/Thoracic Twists

12 Ring Rows

6 Inch Worms

12 Glide Throughs

6 Dive Bombers

12 Good Mornings

12 Glide Throughs (add hip pop)

3 Wall Walks

2-3 Kipping Pullups

Weightlifting

H: Deadlift (4×10)

F: Deadlift (4×8 @ 60-70%)

P: Deadlift (4×6 @ 65-75%)

Gymnastics

Handstand Skill (4×24 or 48)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 12 Ring Rows

12 Box Jumps 16/12

24 Wall Balls 10/6

F – 12 Assisted Pullups

12 Box Jumps 20/16

24 Wall Balls 14/10

P – 12 C-T-B Pullups

12 Box Jumps 24/20

24 Wall Balls 20/14