Call Us: (775) 870-7924

10/11/2017

11
Oct

10/11/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 3 Singles + 1 Double Under

1 min 2 Singles + 1 Double Under

1 min Single + Double Under

1 min Double Unders

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 (4×4 @ 33X0)

F: Back Squat (4×4 @ 70-80% 33X0)

P: Back Squat (4×4 @ 70-80% 55X0)

Gymnastics

H: Pull-ups (4×1 @ 50X10)

H: Ring Dips (4×1 @ 50X10)

F: Pull-ups (4×1 @ 50X12)

F: Ring Dips (4×1 @ 50X12)

P: Pull-ups (4×1 @ 50X18)

P: Ring Dips (4×1 @ 50X18)

Metcon

Metcon (No Measure)

14 min EMOM

H – P1: 5 Knee Pushups

5 Knee Raises

P2: Rope Jumps

F – P1: 5 Decline Pushups

5 Leg Raises

P2: Double Under Attempts

P – P1: 5 Handstand Pushups

5 Toes to Bar

P2: Double Unders