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01/15/2018

15
Jan

01/15/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 3 Singles + 1 Double Under

1 min 2 Singles + 1 Double Under

1 min Single + Double Under

1 min Double Unders

Warm-up (No Measure)

2 x (20 Steps Heel March

5 Inch Worms

10 Good Mornings)

Weightlifting

H: Deadlift (4×10)

F: Deadlift (4×8 @ 60-70%)

P: Deadlift (4×6 @ 65-75%)

Gymnastics

H: Bent Leg L-Sit (4×30 or 60s)

F: Alternating L-Sit Leg Extensions (4×15 or 30 @ 2s each)

P: L-Sit (4×30 or 60s)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

H – 100 Rope Jumps

12 Knee Pushups

24 Russian Kettlebell Swings 44/26

F – 25 Double Under Attempts

16 Pushups

16 Kettlebell Swings 53/35

P – 50 Double Unders

20 Pushups

20 Kettlebell Swings 70/44