London Olympic Box Crawl Day 3

Far away from the glitter and posh of Mayfair is the unlikely mix of barges, artsy restaurants and rows of skyscrapers of banks among the waters of Canary Wharf. This is where we found our third London box, Crossfit Thames. An equally fun and eclectic group of athletes is led by a head coach/owner transplanted from California. This turned out to be the most friendly group of CrossFitters I ever had a chance to visit. Cool location in an old warehouse at the foot of the new finance district of London. Their programming has a great 3-tier structure where beginner, intermediate and advanced athletes follow parallel programs with different movements instead of scaling one daily WOD. We did the intermediate program today.
Gymnastics
3 rounds:
– 12 strict pullups
– 12 ring pushups
– 20 sec Hollow rock
– 12 hip thrusters
Mobility
– Hip airplane 3×2 reps
– Squat mobility
– Front rack mobility
MetCon
4 rounds:
– Run 400m
– 15 Thrusters 40kg/95lb
– 15 pullups
[TIME: 19:15]