11
Mar
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