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