7
Aug
08/07/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
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
Warm-up (No Measure)
10/10 Arm Circles
10 Scap Pushups
5 Dive Bombers
3 Wall Walks or 6 Kick Ups
Hip Flow with Barbell (No Measure)
With a Barbell in Back Rack:
6 Side Lunges
6 45 Degree Lunges
6 Lunges
6 Good Mornings (L)
6 Good Mornings (R)
6 Good Mornings
6 Back Squats
Weightlifting
H: Back Squat (4×7)
F: Back Squat (4×[email protected]%)
P: Back Squat (4×[email protected]%)
Gymnastics
H: Push-ups (4×6)
F: Decline Pushups (4×6)
P: Handstand Push-ups (4×6)
Metcon
Metcon (Time)
H – 150-120-90-60-30 Rope Jumps
15 Thrusters 45/35
F – 45-35-25-15-5 Double Under Attempts
15 Thrusters 95/63
P – 75-60-45-30-15 Double Unders
15 Thrusters 115/73