06/09/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10/10 Wrist Stretches

3 Wall Walks

5 Bootstrap 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 (4×7)

F: 1 Power Clean + 1 Clean + 2 Front Squats (5×4)

P: Clean Pull + Clean + 2 Front Squats (5×4)

Gymnastics

Handstand Skill (4×24 or 48)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Metcon

Metcon (No Measure)

6 Rounds

H – 9 Thrusters 45/33

9 Ring Rows

F – 9 Thrusters 75/53

9 Assisted Pullups

P – 9 Thrusters 95/63

9 Pullups