9
Nov
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