12/27/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10/10 Arm Circles

10/10 Arm Swings – up/down, side/side

2 x (6 Inch Worms

12 Good Mornings

12 Jumping Ring Dips)

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

3 Power Cleans

1 Clean

Weightlifting

Power Clean (6×3 )

Light technique work

Metcon

Elizabeth (Time)

For time

H – 42 Kettlebell Swings 44/26

21 Paralette Dips

30 Kettlebell Swings

15 Paralette Dips

18 Kettlebell Swings

9 Paralette Dips

F – 21-15-9

Power Cleans 95/63

Assisted Ring Dips

P – 21-15-9

Power Cleans 135/93

Ring Dips