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