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