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