7
Mar
03/07/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
2 x (5 Boot Strap Squats
10 Ring Rows
10 Jumping Ring Dips
10 Glide Throughs)
Weightlifting
H: Back Squat (4×8)
F/P: Back Squat (3×[email protected]% 2×[email protected]%)
Gymnastics
H: Assisted Pull-ups (E2MOM 3-5)
H: Assisted Ring Dips (E2MOM 3-5)
F: Pull-ups (E2MOM 3-5 (C2B if possible))
F: Ring Dips (E2MOM 3-5)
P: Muscle-ups (EMOM 2-4)
Substitute Jumping Muscle Ups if you’re working on MU
Metcon
Metcon (No Measure)
6 Rounds
Every 90s
H – 3 Ring Rows
6 Knee Pushups
9 Squats
F – 4 Assisted Pullups
8 Pushups
12 Squats
P – 5 Pullups (C2B if possible)
10 Pushups
15 Squats