21
Jun
06/21/2017
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 (4×5 AHAP)
F: Back Squat (4×3 AHAP)
P: Back Squat (5, 3, 2, 1, 1, 1)
Gymnastics
H/F: Assisted Pull-ups (4×7)
P: Weighted Pull-ups (3, 2, 1, 1)
Metcon
Metcon (No Measure)
3 Rounds
H – 200m Row
12 Wall Balls 10/6
12 Kettlebell Swings 44/26
12 Shoulder to Overhead 45/33
12 Box Jumps 16/12
60s Rest
F – 300m Row
15 Wall Balls 14/10
15 Hang Power Cleans 65/45
15 Shoulder to Overhead
15 Box Jumps 20/16
60s Rest
P – 350m Row
20 Wall Balls 20/14
20 Hang Power Cleans 75/53
20 Shoulder to Overhead
20 Box Jumps 24/20
60s Rest