03/27/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (10m Inch Worm

10m Bear Crawl

10m Heel March)

3 x (10/10 Wrist Stretches

5 First Knuckle Pushups

5 Fingertip Pushups

5 Back of Hand Pushups

5 Knuckle Rockers

Wall Walk w/20s Hold or 20 Shoulder taps

12 Good Mornings)

Gymnastics

Handstand Skill (10 min)

Wall Walks

Handstand Holds

Kick Ups

Inverted Wall Sits
Choose one skill to work on

Metcon

Diane (Time)

21-15-9

H – Deadlifts 155/103

Pushups

F – Deadlifts 185/123

Decline Pushups

P – Deadlifts 225/153

Handstand Pushups