Call Us: (775) 870-7924

10/31/2017

31
Oct

10/31/2017

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)

10m Heel March

10 Jumping Box Dips

10 Good Mornings

10 Jumping Box Dips

10m Heel March

Weightlifting

H: Deadlift (4×10)

F: Deadlift (4×8 @ 60-65%)

P: Deadlift (5×5 @ 75-80%)

Gymnastics

H: Parallette Dips (4×10)

F: Assisted Ring Dips (4×7)

P: Ring Dips (5×7)

Metcon

Metcon (Time)

H – 400-300-200-100m Row

10 Dumbell Thrusters 25/15

F – 500-400-300-200-100m Row

10 Dumbell Thrusters 35/25

P – 500-400-300-200-100m Row

10 Dumbell Thrusters 45/35