03/14/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

4 x (Down Dog

Leg Raise

Lizard/Pigeon)

2 x (10 Goblet Squats

10 Ring Rows

10 Jumping Ring Dips

10 Glide Throughs)

Weightlifting

H: Back Squat (4×10)

F/P: Back Squat ([email protected]% 2×[email protected]% [email protected]% [email protected]%)

Gymnastics

H: Assisted Pull-ups (3-5 E2MOM – 10 min)

H: Assisted Ring Dips (3-5 E2MOM – 10 min)

F: Pull-ups (E2MOM 3-5 (C2B) – 10 min)

F: Ring Dips (3-5 E2MOM – 10 min)

P: Muscle-ups (3-5 EMOM – 10 min)

Scale to Jumping MU

Metcon

Metcon (Time)

H – 4 Rounds

5 Ring Rows

10 Knee Pushups

15 Squats

1 min Rest

F – 5 Rounds

5 Assisted Pullups

10 Pushups

15 Squats

1 min Rest

P – 6 Rounds

5 Pullups (C2B)

10 Pushups

15 Squats

1 min Rest