Call Us: (775) 870-7924

11/07/2017

7
Nov

11/07/2017

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)

20 Steps Heel March

5 Inch Worms

10 Good Mornings

5 Burpees

Weightlifting

H: Deadlift (4×9)

F: Deadlift (4×7 @ 65-70%)

P: Deadlift (5×4 @ 80-85%)

Metcon

Metcon (Time)

4 Rounds

H – 400m Row

10 Burpees

F – 500m Row

12 Burpees

P – 500m Row

15 Burpees