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08/21/2017

21
Aug

08/21/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 x (10m Inch Worm

1 Wall Walk or 3 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 (4×5)

F: Back Squat (4×5 @ 78-88%)

P: Back Squat (4×4 @ 80-90%)

Gymnastics

H: Push-ups (4×6-8)

F: Decline Pushups (4×6-8)

P: Handstand Push-ups (4×6-8)

Metcon

Metcon (AMRAP – Reps)

“Block out the Sun”

3 Rounds

2:40 Overhead Plate Lunges

1:00 Rest

H – 25/15

F – 35/25

P – 45/35

*Every time the plate comes down, perform 5 Burpees