Call Us: (775) 870-7924

09/20/2017

20
Sep

09/20/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes 1/2 Slide Legs Only

7 Strokes 1/2 Slide Legs and Hips

7 Strokes 1/2 Slide Legs, Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

10 Ring Rows

10 Jumping Ring Dips

2 x (12 Scap Circles

10 Jumping Ring Dips

10s Ring Support)

3-4 Pullups

3-4 Ring Dips

Gymnastics

H: Assisted Pull-ups (9 x 3-5 E2MOM)

H: Assisted Ring Dips (9 x 3-5 E2MOM)

F: Pull-ups (9 x 3-5 E2MOM)

F: Ring Dips (9 x 3-5 E2MOM)

P: Chest-2-Rings Pull-ups (5 x 3-5 EMOM Alternating)

P: Transitions (9×3-5)

P: Muscle-ups (5 x 1-3)

Metcon

Metcon (No Measure)

3 Rounds

H-600m Row

30 Thrusters 25/15

1 min Rest

F-750m Row

30 Thrusters 35/25

1 min Rest

P-750m Row

30 Thrusters 45/33

1 min Rest