5
Apr
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