05/18/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 x (12 Good Mornings

6/6 Kettlebell Windmills

10m Heel March

12 Jumping Ring Dips)

Weightlifting

H: Deadlift (4×8)

F: Deadlift (4×6 @ 65-70%)

P: Deadlift (5×3 @ 85-90%)

Gymnastics

H: Ring Dips (4×4 @ 55X5)

F: Ring Dips (4×2 @ 55X15)

P: Ring Dips (4×2 @ 55X20)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 24 Single Arm Kettlebell Swings (R) 26/18

12 Burpees

24 Single Arm Kettlebell Swings (L)

12 Burpees

F – 10 Kettlebell Snatches (R) 44/26

15 Burpees

10 Kettlebell Snatches (L) 44/26

15 Burpees

P – 12 Kettlebell Snatches (R) 53/44

16 Burpees

12 Kettlebell Snatches (L) 53/44

16 Burpees