08/18/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (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

Warm-up (No Measure)

12 Squats

10m Toe Hops

12 Squats

10m Inch Worm

5 Presses

5 Push Presses

Jerk Drills

3 Jerks

Weightlifting

H: Push Press (4×6)

F: Push Jerk (5×2)

P: Split Jerk (5×2 @ 90%)

Gymnastics

H: Russian Twists (4×30 @ 10/6#)

F: Russian Twists (4×30 @ 20/14#)

P: Russian Twists (4×60 @ 20/14#)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds

150s AMRAP – 60s Rest

H – 10 Dumbell Thrusters 20/15

10 Box Jumps 16/12

F – 12 Dumbell Thrusters 35/25

12 Box Jumps 20/16

P – 12 Dumbell Thrusters 50/35

12 Box Jumps 24/20