13
Dec
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