6
Dec
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