27
Nov
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