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