04/12/2017

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)

3 x (Box Stretch + 10 Arm Liftoffs

10m Heel March

10m Bear Crawl w/dip

10 Good Mornings)

Weightlifting

H: Deadlift (4×8)

F/P: Sumo Deadlift (5×3 AHAP)

Single Arm Press (4×8 each arm)

Heavier than last week.

Superset with Deadlifts

Metcon

Metcon (Time)

8 Rounds

H – 100 Rope Jumps

25 Situps

F – 30 Double Under Attempts

35 Situps

P – 50 Double Unders

45 Situps