20
Dec
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