06/12/2017

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 (4×6)

F: Deadlift (4×3 @ 90-95%)

P: Deadlift (5×2 @ 90-95%)

Gymnastics

Pistol Progressions (4×8 each leg)

Side Box Step Ups

Box Step Downs

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (No Measure)

16 min E4MOM

H – 5 Pushups

10 Lunges

15 Ring Rows

F – 5 Decline Pushups

10 Shrimp Squats

15 Assisted Pullups

P – 5 Handstand Pushups

10 Pistols

15 Pullups