4
May
05/04/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Hip Circuit (No Measure)
Downward Facing Dog
Dragon
Lizard
Half Front Split
Pigeon
Downward Facing Dog
Warm-up (No Measure)
2 x (10m Heel March
10 Jumping Ring Dips
10 Banded Good Mornings)
Weightlifting
H: Deadlift (4×10)
F: Deadlift (4×8 @ 60-65%)
P: Deadlift (5×5 @ 75-80%)
Gymnastics
Hollow Hold (4×24 or 48s)
Arch Hold (4×24 or 48s)
Metcon
Metcon (No Measure)
10 Alternating (Right and Left) Rounds
H – 6 Single Arm Kettlebell Swings
12 Walking Lunges
F – 8 Single Arm Kettlebell Snatches 35/26
16 Walking Lunges
P – 10 Single Arm Kettlebell Snatches 44/35
20 Walking Lunges