12/18/2017

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 (5 RM)

F: Back Squat (3 RM)

P: Back Squat (1 RM)

Gymnastics

H/F: Pull-ups (4xME @ next progression)

Metcon

P: Weighted Pullups (4×1 AHAP)

Fran (Time)

For time

21-15-9

H – Thrusters 45/33

Ring Rows

F – Thrusters 75/53

Assisted Pullups

P – Thrusters 95/63

Pullups