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