7
Apr
04/07/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
1 min Rope Jumps
1 min 3 Singles + 1 Double
1 min 2 Singles + 1 Double
1 min Single + Double
1 min Doubles
10/10 Wrist Stretches
5 First Knuckle Pushups
5 Fingertip Pushtups
2 x (1 Wall Walk
10 Reverse Lunges)
Weightlifting
H: Front Rack Step Ups (4×24)
F: Front Rack Reverse Lunges (4×24)
P: Rear Foot Elevated Split Squats (4×24)
Gymnastics
Handstand Skill (4×24 or 48)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
H – 16 Deadlifts 135/93
100 Rope Jumps
8 Ring Rows
100 Rope Jumps
F – 16 Deadlifts 185/123
30 Double Under Attempts
8 Assisted Pullups
30 Double Under Attempts
P – 16 Deadlifts 225/153
50 Double Unders
8 Pullups
50 Double Unders