4
Apr
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