14
Apr
04/14/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 x Down Dog Push Backs
Leg LIft to Lunge
3 x Lizard + Shoulder Circles
3 x Hamstring + Samson Stretches
Repeat on opposite side
2 x (10/10 Wrist Stretches
5 First Knuckle Pushups
5 Fingertip Pushups
5 Back of Wrist Pushups
Wall Walk)
Weightlifting
H: Front Rack Step Ups (4×9 each side)
Heavier than last week
F: Front Rack Reverse Lunges (4×9 each side)
Heavier than last week
P: Rear Foot Elevated Split Squats (4×9 each side)
Heavier than last week
Gymnastics
Handstand Skill (4×24)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Metcon
Metcon (No Measure)
15 min EMOM
H – 8 Thrusters 45/33
F – 4 Clean + Jerks 95/63
P – 4 Clean and Jerks 135/93