12/21/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (10 Good Mornings

Pistol Progressions 4 each

5 Inch Worms

3 Wall Walks

10 Glide Throughs)

Weightlifting

H: Deadlift (5 RM)

F: Deadlift (3 RM)

P: Deadlift (1 RM)

Gymnastics

Pistol Progressions (4×4 each side @ next progression)

Side Box Step Ups

Box Step Downs

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (No Measure)

12 min E3MOM

H – 5 Pushups

10 Alternating Lunges

15 Ring Rows

F – 5 Decline Pushups

10 Alternating Shrimp Squats

15 Assisted Pullups

P – 5 Handstand Pushups

10 Alternating Pistols

15 Pullups