8
May
05/08/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
Figure 4 Drill
400m Run
10m Inch Worm
10 Ring Rows
10 Squats
400m Run
10m Inch Worm
10 Glide Throughs
10 Squats
Weightlifting
H: Back Squat (4×9)
F: Back Squat (4×7 @ 65-70%)
P: Back Squat (5×4 @ 80-85%)
Gymnastics
H: Pull-ups (4×4 @ 50X1)
F: Pull-ups (4×3 @ 50X12)
P: Pull-ups (4×3 @ 50X20)
Metcon
Metcon (Time)
3 Rounds
H – 400m Run
2 x (3 Pullups
6 Pushups
9 Squats)
F – 400m Run
2 x (4 Assisted Pullups
8 Pushups
12 Squats
P – 400m Run
2 x (6 Pullups
12 Pushups
18 Squats)