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