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)