03/06/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

2 x (10m Inch Worm

12 Good Mornings)

2 x (Wall Walk + 20s Hold or 20 Shoulder Touches

12 Scap Circles)

Weightlifting

H: Deadlift (4×8)

F/P: Deadlift (3×[email protected]% 2×[email protected]%)

Gymnastics

H: Decline Pushups (4×4 @ 50X5)

F: Handstand Push-ups (4×4 @ 50X5)

P: Deficit Handstand Push-ups (4×4 @ 50X5)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H-10 Deadlifts 155/103

10 Pushups

15 Cal Air Bike

F-10 Deadlifts 185/123

10 Decline Pushups

20 Cal Air Bike

P-10 Deadlifts 225/153

10 Handstand Pushups

25 Cal Air Bike