13
Feb
02/13/2018
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10 Squats
10 Ring Rows
10 Good Mornings
5 Dive Bombers
10m Duck Walk
10 Glide Throughs
10 Jumping Good Mornings
3 Wall Walks
10m Frog Jumps
10 Glide Throughs
or
Kipping Practice
Weightlifting
H: Deadlift (4×8)
F: Deadlift (4×6 @ 70-80%)
P: Deadlift (4×4 @ 80-90%)
Gymnastics
Handstand Skill (4×30 or 60)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
H – 14 Box Jumps
14 Wall Balls 10/6
14 Ring Rows
F – 14 Box Jumps 20/16
14 Wall Balls 14/10
7 Assisted Pullups
P – 14 Box Jumps 24/20
14 Wall Balls 20/14
7 Chest to Bar Pullups