12
Jun
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