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