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09/18/2017

18
Sep

09/18/2017

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)

5 Dive Bombers

5 Squats

5 Ring Rows

5 Squats

5 Glide Throughs

5 Squats

Weightlifting

H: Back Squat (5-5-5-5)

F: Back Squat (3-3-3-3-3)

P: Back Squat (5-3-2-1-1-1)

Metcon

Metcon (No Measure)

10 Rounds

Every 90s

H – 5 Ring Rows

10 Knee Pushups

15 Squats

F – 5 Assisted Pullups

10 Pushups

15 Squats

P – 5 Pullups

10 Pushups

15 Squats