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01/24/2018

24
Jan

01/24/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10/10 Arm Circles

6-6-6 Y-T-W’s

6 Inch Worms

12 Squats

12 Good Mornings

6 Pike Pushups

12 Squats

6 Leg/Knee Raises

Weightlifting

H: Push Press (4×9)

F: Push Jerk (5×3)

P: Split Jerk (5×3 @ 88-93%)

Gymnastics

Toes to Bar Progressions (4xME @ next progression)

Knee Raises (x2)

Leg Raises

Negatives

T2B

T2B w/hold at top

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 14 DB Clean and Press

14 Burpees

F – 7 Cleans 95/63

7 Shoulder to Overhead

14 OTB Burpees

P – 7 Cleans 135/93

7 Shoulder to Overhead

14 OTB Burpees