08/02/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Lunges w/Samson + Lizard + Thoracic Twist

60s Air Bike

10m Heel March

12 Ring Rows – increasing difficulty

60s Air Bike

10 Good Mornings

12 Scap Pullups

60s Air Bike

Weightlifting

H: Deadlift (4×8)

F: Deadlift (4×8 @ 65-75%)

P: Deadlift (4×7 @ 70-80%)

Gymnastics

H: Assisted Pull-ups (4×3-5)

F: Pull-ups (4×3-5)

P: Chest-To-Bar Pull-ups (4×3-5)

Metcon

Metcon (No Measure)

8 Alternating Rounds E2MOM

H – 10 Cal Air Bike

12 Dumbell Reverse Lunges 20/15

F – 12 Cal Air Bike

14 Dumbell Reverse Lunges 35/25

P – 15 Cal Air Bike

16 Dumbell Reverse Lunges 50/35