22
Feb
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