03/12/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10/10 Arm Circles

10/10 Band Pull Aparts

12 Squats

12 Ring Rows

12 Glide Throughs

Hip Flow with Barbell (No Measure)

With a Barbell in Back Rack:

6 Side Lunges

6 45 Degree Lunges

6 Lunges

6 Good Mornings (L)

6 Good Mornings (R)

6 Good Mornings

6 Back Squats

Weightlifting

H: Back Squat (4 x 6)

F: Back Squat (4 x 4 @ 83-93%)

P: Back Squat (4 x 2 @ 93-98%)

Gymnastics

H: Ring Rows (4 x 1 @ 50X15)

F: Pull-ups (4 x 1 @ 50X15)

P: Pull-ups (4 x 1 @ 50X25)

Metcon

Metcon (No Measure)

4 Rounds

H – 7 Ring Rows

14 Knee Pushups

21 Situps

28 Squats

1 min Rest

F – 7 Assisted Pullups

14 Pushups

21 Situps

28 Squats

1 min Rest

P – 10 Pullups

20 Pushups

30 Situps

40 Squats

1 min Rest