9
May
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