04/11/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (1 min Air Bike

10m Inch Worm

1 min Air Bike

10 Hinge Rows

1 min Air Bike

10 Reverse Crunches)

Gymnastics

H: Rope Pulls to Standing (4×8)

F: Legless Rope Climbs (4×4)

P: Straddle Rope Climbs (4×4)

Toes to Bar Progressions (4×8)

Knee Raises

Leg Raises

Negatives

T2B

T2B w/hold at top

Metcon

Metcon (AMRAP – Reps)

7 Rounds – 60s each

H – 6 Knee Pushups

AMRAP Air Bike

60s Rest

F – 6 Pushups

AMRAP Air Bike

60s Rest

P – 10 Pushups

AMRAP Air Bike

60s Rest