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