17
Nov
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