15
Feb
02/15/2018
CrossFit Thumos – CrossFit Group Classes
Warm-up
Hip Flow with Thoracic Rotation (No Measure)
3 x Down Dog Push Backs
Leg LIft to Lunge
3 x Lizard + Shoulder Circles
3 x Hamstring + Samson Stretches
Repeat on opposite side
Warm-up (No Measure)
5 Dive Bombers
10 Squats
5 Pike Pushups
10 Lunges
Weightlifting
H: Back Squat (4×8)
F: Back Squat (4×6 @ 70-80%)
P: Back Squat (4×4 @ 80-90%)
Gymnastics
Planche Progressions (4×30 or 60)
Plank
Planche Lean
Elevated Planche Lean
Planche Pushups (1/2)
Bent Arm Planche
Straight Arm Planche
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
H – 10 Front Rack Dumbbell Walking Lunges 25/15
10 Knee Raises
F – 10 Overhead Dumbbell Walking Lunges 25/15
10 Leg Raises/Knees to Elbows
P – 10 Overhead Dumbbell Walking Lunges 35/20
10 Toes to Bar