12/20/2017

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 (5 RM)

F: Push Press (3 RM)

P: Push Press (1 RM)

Gymnastics

Arch Hold (4 x 30 or 60s)

Hollow Hold (4 x 30 or 60s)

Metcon

Metcon (Time)

3 Rounds

H – 30 Kettlebell Swings 44/26

15 Parallette Dips

1 min Rest

F – 15 Power Cleans 95/63

15 Assisted Ring Dips

1 min Rest

P – 15 Power Cleans 135/93

15 Ring Dips

1 min Rest