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