03/23/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (10m Inch Worm

12 Good Mornings)

2 x (Wall Walk

Hold or Shoulder Touches

6/6 Scap Circles)

Weightlifting

H: Deadlift (4×6)

F/P: Deadlift (5-3-2-1-1-1)

Gymnastics

H: Decline Pushups (4xME)

F: Handstand Push-ups (4xME)

P: Deficit Handstand Push-ups (4xME)

Metcon

Metcon (Time)

4 Rounds

H-15 Deadlifts 155/103

15 Pushups

30s Rest

F-15 Deadlifts 185/123

15 Decline Pushups

30s Rest

P-15 Deadlifts 225/153

15 HSPU

30s Rest