03/30/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes 1/2 Slide Legs Only

7 Strokes 1/2 Slide Legs and Hips

7 Strokes 1/2 Slide Legs, Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

3 x 12 Glide Throughs

60s RBM

3 x 6 Hand Release Glide Throughs

15 Squats

3 x 3 Kipping Pullups w/3s Hang

or

3 x 3 Butterfly Pullups w/3s Hang

15 PVC Thrusters

3 x 2-6 Kipping or Butterfly Pullups

Metcon

Jackie (Time)

H – 1000m Row

50 Thrusters 35/25

30 Ring Rows

F – 1000m Row

50 Thrusters 45/33

30 Assisted Pullups

P – 1000m Row

50 Thrusters 45/33

30 Pullups