02/22/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike easy

10 Boot Strap Squats with Thoracic Twist

60s Air Bike moderate

5 Dive Bombers

60s Air Bike hard

Weightlifting

H: Back Squat (4×7)

F: Back Squat (4×5 @ 75-85%)

P: Back Squat (4×3 @ 85-95%)

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 (No Measure)

14 min Alternating EMOM

H – 50s Air Bike

10 Shoulder to Overhead 45/35

F – 50s Air Bike

10 Shoulder to Overhead 95/63

P – 50s Air Bike

10 Shoulder to Overhead 135/93