04/18/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

30s Russian Baby Maker

10 Hinge Rows

10 Reverse Crunches

30s Goblet Squat Hold

10 Hinge Rows

10 Reverse Crunches

15 Squats

10 Hinge Rows

10 Reverse Crunches

Gymnastics

H: Rope Pulls to Standing (4×10)

F: Legless Rope Climbs (4×4)

P: Straddle Rope Climbs (4×4)

Toes to Bar Progressions (4×10)

Knee Raises

Leg Raises

Negatives

T2B

T2B w/hold at top
Superset with Rope Climbs

Metcon

Metcon (Time)

6 Rounds

H – 10 Alternating Kettlebell Thrusters 26/18

60s Rest

F – 10 Alternating Kettlebell Thrusters 44/26

60s Rest

P – 10 Alternating Kettlebell Thrusters 53/35

60s Rest