06/26/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60/60s Ankle Stretch

60s Goblet Squat Hold

3 x (10 Ring Rows

20 Squats

5 Dive Bombers

10m Duck Walk)

Gymnastics

Pistol Progressions (4×6 @ next progression)

Side Box Step Ups

Box Step Downs

Pistols

Weighted Pistols

Overhead Pistols

Metcon

1/2 Mary (AMRAP – Rounds and Reps)

10 min AMRAP

H – 5 Pushups

10 Reverse Lunges

15 Ring Rows

F – 5 Decline Pushups

10 Shrimp Squats

15 Assisted Pullups

P – 5 Handstand Pushups

10 Pistols

15 Pullups