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05/23/2017

23
May

05/23/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

1 min Row – Hips only

1 min Row – Hips + Arms

2 min Row

30s Box Stretch

2 x (6 Dive Bombers

6 Burpees)

Weightlifting

H: Push Press (4×7)

F: Push Press (4×5 @ 75-80%)

P: Push Press (5×2 @ 90-95%)

Gymnastics

H: Hanging Tuck Hold (4x15s)

F: Hanging Tuck Hold (4x30s)

P: L Hold (4x15s)

Metcon

Metcon (Time)

3 Rounds

H – 300m Row

15 Shoulder To Overhead 45/35

10 Burpees

F – 400m Row

15 Shoulder to Overhead 75/53

15 Burpees

P – 400m Row

15 Shoulder to Overhead 95/63

15 Burpees