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08/28/2017

28
Aug

08/28/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

3 x (5 Dive Bombers

5 Squats

5 Ring Rows

5 Squats

5 Glide Throughs

5 Squats)

Weightlifting

H: Back Squat (4×8)

F: Back Squat (4×6 @ 80-85%)

P: Back Squat (4×3 @ 90-95%)

Metcon

Metcon (Time)

3 Rounds

H-15 Ring Rows

25 Knee Pushups

35 Situps

45 Squats

3 min Rest

F-15 Assisted Pullups

25 Pushups

35 Situps

45 Squats

3 min Rest

P-20 Pullups

30 Pushups

40 Situps

50 Squats

3 min Rest