30
Mar
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