14
Mar
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