Call Us: (775) 870-7924

02/09/2018

9
Feb

02/09/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10/10 Shoulder Circles

2 x (10 Glide Throughs

10 Ring Rows

10 Jumping Ring Dips)

Performance:

(10 Giant Swings

10 Giant Swings w/hip pop

10 Transitions)

Weightlifting

H: Push Press (4×9)

F: Push Jerk (5×2)

P: Split Jerk (5×2 @ 85-90%)

Gymnastics

H: Assisted Pull-ups (4×6-8)

H: Assisted Ring Dips (4×6-8)

F: Kipping Pullups (4xME)

F: Kipping Ring Dips (4xME)

P: Kipping Muscle Ups (4xME)

Metcon

Metcon (Time)

For Time

H – 36-24-12

Dumbbell Snatches 30/15

18-12-6

Knee Raises

F – 36-24-12

Dumbbell Snatches 40/25

18-12-6

Leg Raises/Knees to Elbows

P – 36-24-12

Dumbbell Snatches 50/35

18-12-6

Toes to Bar