Call Us: (775) 870-7924

10/04/2017

4
Oct

10/04/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Cal Poly Hip Flow (No Measure)

2 x (R then L)

(4 Straddle Push Backs

4 Down Dog Push Backs

Leg Lift to Lunge

4 x Knee Push Outs

4 x Lizard to Thoracic Twists

4 x Cossack to Lunge

4 Hip Rotations in Lunge)

Warm-up (No Measure)

5/5 Hanging Scap Circles

10 Squats

10 Ring Rows

10 Squats

10 Glide Throughs/Giant Swings

10 Squats

Weightlifting

H: Back Squat (4×3 @ 33X0)

F: Back Squat (4×3 @ 70-80% 33X0)

P: Back Squat (4×3 @ 70-80% 55X0)

Gymnastics

H: Pull-ups (4×1 @ 40X8)

H: Ring Dips (4×1 @ 40X8)

F: Pull-ups (4×1 @ 50X10)

F: Ring Dips (4×1 @ 50X10)

P: Pull-ups (4×1 @ 50X15)

P: Ring Dips (4×1 @ 50X15)

Metcon

Metcon (Time)

5 Rounds

H – 25 Russian Kettlebell Swings 44/26

10 Ring Rows

10 Parallette Dips

F – 15 Power Cleans 75/53

10 Assisted Pullups

10 Assisted Ring Dips

P – 15 Power Cleans 95/63

10 C2B Pullups

10 Ring Dips

or

5 Muscle Ups