18
Dec
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