Call Us: (775) 870-7924

07/17/2017

17
Jul

07/17/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Row Easy- Moderate – Hard

2 x (5 Down Dog Push Backs

5 Dive Bombers

10m Inch Worm

10 Squats

Toes to Bar Drill)

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

3 Power Cleans

1 Clean

Weightlifting

H: Front Squat (4×8)

F: Hang Clean (5×3 )

P: Clean (5×3)

Gymnastics

H: Push-ups (4×4 @ 50X5)

F: Decline Pushups (4×4 @ 50X5)

P: Handstand Push-ups (4×4 @ 50X5)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 200m Row

10 Situps

10 Burpees

F – 250m Row

10 Knee Raises

10 Burpees

P – 250m Row

10 Toes to Bar

10 Burpees