18
Aug
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