17
May
05/17/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
1 min Air Bike
30s Box Stretch
10/10 Wrist Stretches
Wall Walk
1 min Air Bike
10m Reverse Inch Worm
10 Squats
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Bar:
5 Front Squats
3 Power Cleans
1 Clean
Weightlifting
H: Front Squat (4×8)
F/P: Clean Pull + Clean + 2 Front Squats (5×4)
Gymnastics
Handstand Skill (4×30 or 60)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Metcon
Metcon (No Measure)
12 min EMOM
H – 6 Pushups
12 Kettlebell Swings 44/26
12 Cal Air Bike
F – 6 Decline Pushups
6 Hang Power Cleans 75/53
15 Cal Air Bike
P – 6 Handstand Pushups
6 Hang Power Cleans 95/63
18 Cal Air Bike