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01/17/2018

17
Jan

01/17/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

6-6-6 Y-T-W’s

6 Pike Pushups

12 Lunges

12 Ring Rows

6/6 Forward/Backward Hanging Shoulder Circles

12 Lunges

12 Glide Throughs

6 Leg/Knee Raises

Weightlifting

H: Push Press (4×10)

F: Push Jerk (5×3)

P: Split Jerk (5×3 @ 80-85%)

Gymnastics

Toes to Bar Progressions (4×8)

Knee Raises (x2)

Leg Raises

Negatives

T2B

T2B w/hold at top

Metcon

Metcon (Time)

6 Rounds

H – 14 Ring Rows

10 Weighted Dumbbell Lunges 20/15

F – 10 Assisted Pullups

10 Front Rack Walking Lunges 35/25

P – 10 Pullups

10 Front Rack Walking Lunges 50/35