06/15/2017

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 (4×6)

F: Push Press (4×3 @ 88-92%)

P: Push Press (5×2 @ 90-95%)

Gymnastics

Hollow Rocks (4×30 or 60)

Arch Rocks (4×30 or 60)

Metcon

Metcon (No Measure)

5 Rounds

H – 24 Kettlebell Swings 35/26

12 Parallette Dips

F – 12 Power Cleans 95/63

12 Assisted Ring Dips

P – 12 Power Cleans 135/93

12 Ring Dips