12/13/2017

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 (4×6)

F: Push Press (4×4 @ 85-90%)

F: Push Press (5×2 @ 93-98%)

Gymnastics

Arch Hold (4 x 30 or 60s)

Hollow Hold (4 x 30 or 60s)

Metcon

Metcon (Time)

4 Rounds

H – 24 Kettlebell Swings 44/26

12 Parallette Dips

1 min Rest

F – 12 Power Cleans 95/63

12 Assisted Ring Dips

1 min Rest

P – 12 Power Cleans 135/93

12 Ring Dips

1 min Rest