05/25/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (20m Walking Lunges with Samson/Lizard

10 Good Mornings

10 Jumping Ring Dips

10m Broad Jumps)

Weightlifting

H: Deadlift (4×7)

F: Deadlift (4×5 @ 75-80%)

P: Deadlift (5×2 @ 90-95%)

Gymnastics

H: Ring Dips (4×1 @ 55X15)

F: Ring Dips (4×1 @ 55X20)

P: Ring Dips (4×1 @ 55X30)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 12 Deadlifts 155/103

16 Box Jumps 16/12

20 Walking Lunges

F – 12 Deadlifts 185/123

16 Box Jumps 20/16

20 Jumping Lunges

P – 12 Deadlifts 225/153

16 Box Jumps 24/20

20 Jumping Lunges