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