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