11/09/2017

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)

3 Down Dog Push Backs

6 Dive Bombers

6 Pushups

Weightlifting

H: Push Press (4×9)

F: Push Press (4×7 @ 63-68%)

P: Push Press (5×4 @ 78-83%)

Metcon

Metcon (Time)

5 Rounds

H – 10 Walking Dumbell Lunges 25/20

10 Dumbell Cleans

5 Dumbell Shoulder to Overhead

F – 10 Walking Dumbell Lunges 35/25

10 Dumbell Cleans

5 Dumbell Shoulder to Overhead

P – 10 Walking Dumbell Lunges 50/35

10 Dumbell Cleans

5 Dumbell Shoulder to Overhead