11/17/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes 1/2 Slide Legs Only

7 Strokes 1/2 Slide Legs and Hips

7 Strokes 1/2 Slide Legs, Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

30s Goblet Squat Hold

5 Inch Worms

10 Goblet Squats

5 Broad Jumps

10 Goblet Squats

Weightlifting

H: Front Squat (4×8)

F: Front Squat (4×6 @ 65-70%)

P: Front Squat (5×3 @ 88-93%)

Metcon

Metcon (Time)

H – 800m Row

16 Dumbell Walking Lunges 15/10

400m Row

8 Dumbell Walking Lunges

200m Row

F – 1000m Row

20 Dumbell Front Rack Walking Lunges 35/25

500m Row

10 Dumbell Front Rack Walking Lunges

250m Row

P – 1000m Row

20 Dumbell Front Rack Walking Lunges 50/35

500m Row

10 Dumbell Front Rack Walking Lunges

250m Row