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