21
Mar
03/21/2017
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 (4×6)
F/P: Back Squat (5-3-2-1-1-1)
Gymnastics
Pull-ups (4xME @ next progression)
Ring Dips (4xME @ next progression)
Metcon
1/2 Cindy (AMRAP – Rounds and Reps)
10 min AMRAP
H – 5 Ring Rows
10 Knee Pushups
15 Squats
F – 5 Assisted Pullups
10 Pushups
15 Squats
P – 5 Pullups
10 Pushups
15 Squats