12/06/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (5 Dive Bomber Inch Worms

15 Good Mornings

10 Jumping Ring Dips)

5 Press

5 Push Press

Weightlifting

H: Push Press (4×7)

F: Push Press (4×5 @ 80-85%)

F: Push Press (5×3 @ 88-93%)

Gymnastics

Arch Hold (4 x 24 or 48s)

Hollow Hold (4 x 24 or 48s)

Metcon

Metcon (Time)

5 Rounds

H – 18 Kettlebell Swings 44/26

9 Parallette Dips

1 min Rest

F – 9 Power Cleans 95/63

9 Assisted Ring Dips

1 min Rest

P – 9 Power Cleans 135/93

9 Ring Dips

1 min Rest