06/08/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (10m Inch Worm

10m Crab Walk)

5 Dive Bombers

2 x (10 Good Mornings

10 Jumping Ring Dips)

Weightlifting

H: Push Press (4×7)

F: Push Press (4×4 @ 85-90%)

P: Push Press (5×3 @ 90-95%)

Gymnastics

Hollow Rocks (4×24 or 48)

Arch Rocks (4×24 or 48)

Metcon

Metcon (No Measure)

6 Rounds

H – 18 Kettlebell Swings 35/26

9 Parallette Dips

F – 9 Power Cleans 95/63

9 Assisted Ring Dips

P – 9 Power Cleans 135/93

9 Ring Dips