12/28/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (12 Ring Rows

6 Dive Bombers

3 Wall Walks)

Ankle Stretch 30s each side

4 x (4 Pistol Progressions each leg

12 Glide Throughs

or

6 Kipping Pullups)

Metcon

1/2 Mary (AMRAP – Rounds and Reps)

10 min AMRAP

H – 5 Pushups

10 Reverse Lunges

15 Ring Rows

F – 5 Decline Pushups

10 Shrimp Squats

15 Assisted Pullups

P – 5 Handstand Pushups

10 Pistols

15 Pullups