05/11/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (10m Heel March

10 Jumping Ring Dips

10 Good Mornings

10/10 Xiaopings)

Weightlifting

H: Deadlift (4×9)

F: Deadlift (4×7 @ 70-75%)

P: Deadlift (5×4 @ 80-85%)

Gymnastics

H: Ring Dips (4×2 @ 55X1)

F: Ring Dips (4×2 @ 55X10)

P: Ring Dips (4×2 @ 55X15)

Metcon

Metcon (Time)

4 Rounds

H – 20 Single Arm Kettlebell Swings 35/26

200m Single Arm Farmer’s Carry

F – 10 Kettlebell Snatches 44/35

200m Single Arm Farmer’s Carry

P – 12 Kettlebell Snatches 53/44

200m Single Arm Farmer’s Carry