04/04/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (10m Knee Pulls

10m Ankle Pulls

10m Heel March

10m High Kicks)

2 x (400m Run

10 Hinge Rows

10 Reverse Crunches)

Gymnastics

H: Rope Pulls to Standing (4×6)

F: Legless Rope Climbs (4×3)

P: Straddle Rope Climbs (4×3)

Toes to Bar Progressions (4×6)

Knee Raises

Leg Raises

Negatives

T2B

T2B w/hold at top
Choose the progression for your skill level.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

H – 400m Run

16 Wall Balls 10/6

8 Burpees

F – 400m Run

20 Wall Balls 14/10

10 Burpees

P – 400m Run

20 Wall Balls 20/14

10 Burpees