03/14/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

5 Inch Worms

20 Steps Heel March

5 Pike Pushups

10 Good Mornings

3 Wall Walks

or 5 Kick Ups

Weightlifting

H: Deadlift (4 x 6)

F: Deadlift (4 x 4 @ 83-93%)

P: Deadlift (4 x 2 @ 93-98%)

Gymnastics

H: Push-ups (4 x 10)

F: Decline Pushups (4 x 5 @ 50X1)

P: Handstand Push-ups (4 x 5 @ 50X1)

Metcon

Metcon (No Measure)

4 Rounds

H-12 Deadlifts 155/103

12 Pushups

1 min Rest

F-12 Deadlifts 185/123

12 Decline Pushups

1 min Rest

P-12 Deadlifts 225/153

12 Handstand Pushups

1 min Rest