21
Apr
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