18
May
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