30
Aug
08/30/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
7’s Rowing Warmup (No Measure)
7 Strokes Hips Only
7 Strokes Hips and Arms
7 Strokes 1/2 Slide Legs Only
7 Strokes 1/2 Slide Legs and Hips
7 Strokes 1/2 Slide Legs, Hips and Arms
7 Strokes Legs Only
7 Strokes Legs and Hips
21 Full Strokes
Warm-up (No Measure)
2 x (10 Ring Rows
10 Jumping Ring Dips)
2 x (12 Scap Pullups
10s Ring Support)
2 x (3-4 Pullups
3-4 Ring Dips)
Gymnastics
H: Assisted Pull-ups (3-5 E2MOM)
H: Assisted Ring Dips (3-5 E2MOM)
F: Pull-ups (3-5 E2MOM)
F: Ring Dips (3-5 E2MOM)
P: Chest-2-Rings Pull-ups + Tranisitions (3-5 E2MOM)
P: Muscle-ups (1-3 E2MOM)
Metcon
Metcon (Time)
3 Rounds
H-250m Row
25 Thrusters 25/15
1 min Rest
F-350m Row
35 Thrusters 35/25
1 min Rest
P-350m Row
35 Thrusters 45/33
1 min Rest