29
Nov
11/29/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 x (5 Dive Bomber Inch Worms
5 Hollow Arch Rolls
15 Good Mornings)
5 Press
5 Push Press
Weightlifting
H: Push Press (4×8)
F: Push Press (4×6 @ 75-80%)
F: Push Press (5×4 @ 85-90%)
Gymnastics
Arch Hold (4 x 24 or 48s)
Hollow Hold (4 x 24 or 48s)
Metcon
Metcon (Time)
7 Rounds
H – 14 Kettlebell Swings 44/26
7 Parallette Dips
1 min Rest
F – 7 Power Cleans 95/63
7 Assisted Ring Dips
1 min Rest
P – 7 Power Cleans 135/93
7 Ring Dips
1 min Rest