05/01/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Basic Hip Flow (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

15 Squats

12 Ring Rows

9 Squats

12 Glide Throughs

15 Squats

Weightlifting

H: Back Squat (4×10)

F: Back Squat (4×8 @ 60-65%)

P: Back Squat (4×5 @ 75-80%)

Gymnastics

H: Pull-ups (4×4 @ 50X1)

F: Pull-ups (4×4 @ 501-10)

P: Pull-ups (4×4 @ 501-15)

Metcon

Metcon (Time)

H – 10-1 Front Squats 75/53

1-10 Ring Rows

F – 10-1 Front Squats 95/63

1-10 Assisted Pullups

P – 10-1 Front Squats 135/93

1-10 Pullups