2
Aug
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