02/06/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 min Air Bike

20 Steps Heel March

10 Squats

5 Inch Worms

10 Good Mornings

10 Squats

1 Wall Walk w/hold

Weightlifting

H: Deadlift (4×9)

F: Deadlift (4×7 @ 65-75%)

P: Deadlift (4×5 @ 75-85%)

Gymnastics

Handstand Skill (4×24 or 48)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Metcon

Metcon (No Measure)

14 min EMOM

H – Odd: 40s Air Bike

Even: 4 Double Kettlebell Cleans 35/18

4 Double Kettlebell Goblet Squats

F – Odd: 40s Air Bike

Even: 4 Double Kettlebell Cleans 44/26

4 Double Kettlebell Goblet Squats

P – Odd: 40s Air Bike

Even: 4 Double Kettlebell Cleans 53/35

4 Double Kettlebell Goblet Squats