11/27/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

6-6-6 Y-T-W’s

12 Ring Rows

12 Glide Throughs

6 Hip Pops

Kipping Pullups

Hip Flow with Barbell (No Measure)

With a Barbell in Back Rack:

6 Side Lunges

6 45 Degree Lunges

6 Lunges

6 Good Mornings (L)

6 Good Mornings (R)

6 Good Mornings

6 Back Squats

Weightlifting

H: Back Squat (4×8)

F: Back Squat (4×6 @ 75-80%)

P: Back Squat (5×4 @ 85-90%)

Gymnastics

H/F: Pull-ups (4×5 Assisted)

P: Pull-ups (4×3 Weighted AHAP)

Metcon

Metcon (Time)

7 Rounds

H – 7 Thrusters 45/33

7 Ring Rows

F – 7 Thrusters 75/53

7 Assisted Pullups

P – 7 Thrusters 95/63

7 Pullups