05/09/2017

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)

30s Box Stretch

10 Wall Slides

10m High Kicks

10 Glide Throughs

Toes-to-Bar Drill

Weightlifting

H: Push Press (4×9)

F: Push Press (4×7 @ 65-70%)

P: Push Press (5×4 @ 80-85%)

Gymnastics

H: Hanging Tuck Hold (4x12s)

F: Hanging Tuck Hold (4x24s)

P: L Hold (4x12s)

Metcon

Metcon (Time)

6 Rounds

H – 250m Row

12 Situps

F – 300m Row

12 Knee Raises

P – 350m Row

12 Toes to Bar