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