7
Jun
06/07/2017
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)
12 Squats
12 Ring Rows
6 Squats
6 Ring Rows
4 Squats
4 Ring Rows
Weightlifting
H: Back Squat (4×7)
F: Back Squat (4×4 @ 85-90%)
P: Back Squat (5×3 @ 90-95%)
Gymnastics
H/F: Pull-ups (4×5 Assisted)
P: Pull-ups (4×3 Weighted AHAP)
Metcon
Metcon (No Measure)
2 Rounds
H – 600m Row
6 Burpees
12 Wall Balls 10/6
F – 900m Row
9 Burpees
18 Wall Balls 14/10
P – 900m Row
10 Burpees
20 Wall Balls 20/14