16
Feb
02/16/2018
CrossFit Thumos – CrossFit Group Classes
Warm-up
Rowing Pause Drill (No Measure)
10-20 Strokes pausing at catch and release
– focus on position at each pause
10-20 Strokes pausing at release only
– focus on position, slow relaxed return and smooth drive
10-20 Full Strokes
Warm-up (No Measure)
10/10 Shoulder Circles
2 x (10 Glide Throughs
10 Ring Rows
10 Jumping Ring Dips)
Performance:
(10 Giant Swings
10 Giant Swings w/hip pop
10 Transitions)
Weightlifting
H: Push Press (4×8)
F: Push Jerk (1 RM)
P: Split Jerk (1 RM)
Gymnastics
H: Assisted Pull-ups (4×7-9)
H: Assisted Ring Dips (4×7-9)
F: Kipping Pullups (4xME)
F: Kipping Ring Dips (4xME)
P: Kipping Muscle Ups (4xME)
Metcon
Metcon (AMRAP – Reps)
4 Rounds
H – 60s Row for Cals
60s Burpees
120s Rest
F – 60s Row for Cals
60s Burpees
120s Rest
P – 60s Row for Cals
60s Burpees
120s Rest