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07/14/2017

14
Jul

07/14/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike

10 Ring Rows

60s Air Bike

10 Glide Throughs

60s Air Bike

20m Lunges w/Lizard + Thoracic Twist

60s Russian Baby Maker

Weightlifting

H: Back Squat (4×9)

F: Back Squat (4×9 @ 60-70%)

P: Back Squat (4×7 @ 65-75%)

Gymnastics

Side Plank (4×24 or 48s each side)

Metcon

Metcon (No Measure)

15 min AMRAP with a partner

H – Partner 1: 7 Ring Rows

14 Front Rack Dumbell Lunges 25/20

Partner 2: AMRAP Air Bike

F – Partner 1: 7 Assisted Pullups

14 Front Rack Dumbell Lunges 35/25

Partner 2: AMRAP Air Bike

P – Partner 1: 7 Pullups

14 Front Rack Lunges 50/35

Partner 2: AMRAP Air Bike