Call Us: (775) 870-7924

07/28/2017

28
Jul

07/28/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Hip and Ankle Flow (No Measure)

6 x (Shin Box

Pump

Lunge

Fold x2)

Warm-up (No Measure)

500m Row – Easy

10 T-Pushups

10 Squats

10 Jumping Ring Dips

500m Row – Moderate

Weightlifting

H: Back Squat (4×7)

F: Back Squat (4×7 @ 68-78%)

P: Back Squat (4×5 @ 75-80%)

Gymnastics

Side Plank (4x30s or 60s)

Metcon

Metcon (Time)

H – 750m Row

7 Parallette Dips

14 Wall Balls 10/6

500m Row

7 Parellette Dips

14 Wall Balls 10/6

750m Row

F – 1000m Row

10 Assisted Ring Dips

20 Wall Balls 14/10

500m Row

10 Assisted Ring Dips

20 Wall Balls 14/10

1000m Row

P – 1000m Row

10 Ring Dips

20 Wall Balls 20/14

500m Row

10 Ring Dips

20 Wall Balls 20/14

1000m Row