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