28
Apr
04/28/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Double Under Progressions (No Measure)
1 min Rope Jumps
1 min 3 Singles + 1 Double Under
1 min 2 Singles + 1 Double Under
1 min Single + Double Under
1 min Double Unders
Warm-up (No Measure)
10/10 Wrist Stretches
5 First Knuckle Pushups
5 Fingertip Pushups
5 Back of Wrist Pushups
20m Lunges w/Dragon + Lizard
10m Inch Worm
6 Dive Bombers
1 Wall Walk
Weightlifting
H: Front Rack Step Ups (4×4 each leg)
F: Front Rack Reverse Lunges (4×4 each leg)
P: Rear Foot Elevated Split Squats (4×4 each leg)
Gymnastics
Handstand Skill (4×30 or 60)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Metcon
Metcon (AMRAP – Reps)
16 min AMRAP
H – Rope Jumps
F – Double Under Attempts
P – Double Unders
EMOM Alternate between
H – 6 Knee Pushups
6 Wall Balls 10/6
F – 6 Pushups
6 Wall Balls 14/10
P – 8 Pushups
8 Wall Balls 20/14