06/05/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

4 x (Cossack + Lizard + Ankle Stretch)

3 x (10 Good Mornings

10 Glide Throughs

5 Pike Pushups)

Weightlifting

H: Deadlift (4×7)

F: Deadlift (4×4 @ 80-85%)

P: Deadlift (5×3 @ 85-90%)

Gymnastics

Pistol Progressions (4×8 each leg)

Side Box Step Ups

Box Step Downs

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 3 Pushups

6 Lunges

9 Ring Rows

F – 3 Decline Pushups

6 Shrimp Squats

9 Assisted Pull ups

P – 3 Handstand Pushups

6 Pistols

9 Pullups