11
Dec
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