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12/04/2017

4
Dec

12/04/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

6-6-6 Y-T-W’s

12 Ring Rows

12 Glide Throughs

6 Hip Pops

Kipping Pullups

Weightlifting

H: Back Squat (4×7)

F: Back Squat (4×5 @ 80-85%)

P: Back Squat (5×3 @ 88-93%)

Gymnastics

H/F: Pull-ups (4×6 Assisted)

P: Pull-ups (4×3 Weighted AHAP)

Metcon

Metcon (Time)

5 Rounds

H – 9 Thrusters 45/33

9 Ring Rows

60s Rest

F – 9 Thrusters 75/53

9 Assisted Pullups

60s Rest

P – 9 Thrusters 95/63

9 Pullups

60s Rest