04/21/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 min Air Bike

20m Walking Lunges

10m Heel March

10m High Kicks

2 min Air Bike

10/10 Wrist Stretches

5 First Knuckle Pushups

5 Fingertip Pushups

5 Back of Wrist Pushups

3 Wall Walks

Weightlifting

H: Front Rack Step Ups (4×6 each leg – heavier than last week)

F: Front Rack Reverse Lunges (4×6 each leg – heavier than last week)

P: Rear Foot Elevated Split Squats (4×6 each leg – heavier than last week)

Gymnastics

Handstand Skill (4×30 or 60)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand
Superset with single leg work

Metcon

Metcon (Time)

7 Rounds

H – 400m Air Bike

8 Knee Pushups

16 Situps

F – 500m Air Bike

10 Pushups

20 Situps

P – 600m Air Bike

12 Pushups

24 Situps