Call Us: (775) 870-7924

07/31/2017

31
Jul

07/31/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Glide Throughs

1 Wall Walk or 2 Kick Ups

10 Squats

1 Wall Walk or 2 Kick Ups

10m Inch Worm

1 Wall Walk or 2 Kick Ups

Stroke Rate Rowing Drill (No Measure)

3 min Row @ 2:15/500 or faster

– 1 min Stroke Rate<20
– 1 min Stroke Rater<18
– 1 min Stroke Rate<16

Weightlifting

H: Back Squat (4×8)

F: Back Squat (4×8 @ 65-75%)

P: Back Squat (4×7 @ 70-80%)

Gymnastics

H: Push-ups (4×5)

F: Decline Pushups (4×5)

P: Handstand Push-ups (4×5)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

H – 90s Row

60s Rest

90s AMRAP

1 Ring Row

1 Air Squat

2 Ring Row

2 Air Squats…

60s Rest

F – 90s Row

60s Rest

90s AMRAP

1 Jumping Pullup

1 Air Squat

2 Jumping Pullups

2 Air Squats…

60s Rest

P – 90s Row

60s Rest

90s AMRAP

1 Pullup

1 Air Squat

2 Pullups

2 Air Squats…

60s Rest