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07/21/2017

21
Jul

07/21/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Basic Hip Flow (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 3 Singles + 1 Double Under

1 min 2 Singles + 1 Double Under

1 min Single + Double Under

1 min Double Unders

Weightlifting

H: Back Squat (4×8)

F: Back Squat (4×8 @ 65-75%)

P: Back Squat (4×6 @ 70-75%)

Gymnastics

Side Plank (4×30 or 60s each side)

Metcon

Metcon (Time)

6 Rounds

H – 10 Wall Balls 10/6

200 Rope Jumps

20 Russian Kettlebell Swings 44/26

F – 15 Wall Balls 14/10

50 Double Under Attempts

15 Power Cleans 75/53

P – 15 Wall Balls 20/14

100 Double Unders

15 Power Cleans 95/63