13
Sep
09/13/2017
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)
10 Ring Rows
10 Jumping Ring Dips
2 x (12 Scap Pullups
10 Jumping Ring Dips
10s Ring Support)
3-4 Pullups
3-4 Ring Dips
Gymnastics
H: Assisted Pull-ups (8 x 3-5 E2MOM)
H: Assisted Ring Dips (8 x 3-5 E2MOM)
F: Pull-ups (8 x 3-5 E2MOM)
F: Ring Dips (8 x 3-5 E2MOM)
P: Chest-2-Rings Pull-ups + Transitions (4 x 3-5 EMOM Alternating)
P: Muscle-ups (4 x 1-3)
Metcon
Metcon (No Measure)
2 Rounds
H-3 min to complete
500m Row
3 min to complete
30 Thrusters 25/15
2 min to complete
20 Ring Rows
F-3 min to complete
600m Row
3 min to complete
30 Thrusters 35/25
2 min to complete
15 Assisted Pullups
P-3 min to complete 600m Row
3 min to complete
30 Thrusters 45/35
2 min to complete
20 Pullups