5
Jun
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