18
Apr
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