21
Dec
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