04/05/2017

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 (10m Inch Worm

15 Good Mornings

5 Dive Bombers)

Weightlifting

H: Deadlift (4×6)

F/P: Sumo Deadlift (5×5 AHAP)

H/F/P: Single Arm Press (4×12 each arm)

Metcon

Metcon (No Measure)

6 Rounds

H – 200m Row

45s Plank

F – 250m Row

60s Plank

P – 300m Row

60s Plank