Announcements
HYBRID
Ready to dominate your next Hyrox or Spartan Deka race?
Introducing Hybrid: Your ultimate training ground for Hyrox and Spartan Deka!
Perfect for both competitive athletes and fitness enthusiasts.
Thursday 6:30 pm
Sunday 8:00 am
Thanos Fitness – CrossFit
Warmup
RUN – 5 min
Hip Flexor Stretch w/bench – 1 min
Banded Good Mornings – 1 min
Air Squats with Band – 1 min
Banded Walks All Directions – 1 min
Glute Bridge with Band – 1 min
Jump Squats – 1 min
Metcon (No Measure)
30 Rounds – 25mins
30 sec work / 20 sec rest
Backsquat 45-55%
Row
Box Jump Overs
Skill
Handstand Pushups
Novice : work on progression
Intermediate : 20 reps. No less than 2 reps
Advance : 20 reps. No less than 4 reps. – Deficit
