12/11/2017

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 (4×6)

F: Back Squat (4×4 @ 85-90%)

P: Back Squat (5×2 @ 93-98%)

Gymnastics

H/F: Pull-ups (4×7 Assisted)

P: Pull-ups (4×2 Weighted AHAP)

Metcon

Metcon (Time)

4 Rounds

H – 12 Thrusters 45/33

12 Ring Rows

60s Rest

F – 12 Thrusters 75/53

12 Assisted Pullups

60s Rest

P – 12 Thrusters 95/63

12 Pullups

60s Rest