1
May
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