11/03/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Stroke Rate Rowing Drill (No Measure)

3 min Row @ 2:15/500 or faster

– 1 min Stroke Rate<20
– 1 min Stroke Rater<18
– 1 min Stroke Rate<16

Warm-up (No Measure)

2 x (10m Inch Worm

10 Squats)

Weightlifting

H: Front Squat (4×10)

F: Front Squat (4×8 @ 60-65%)

P: Front Squat (5×5 @ 75-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 150m Row

5 Man Makers 15/10

F – 250m Row

5 Man Makers 35/25

P – 250m Row

5 Man Makers 45/35