3
Nov
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