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06/28/2017

28
Jun

06/28/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes 1/2 Slide Legs Only

7 Strokes 1/2 Slide Legs and Hips

7 Strokes 1/2 Slide Legs, Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

3 x (10m Inch Worm

10m Frog Jumps)

3 x (10 Good Mornings

10 Squats)

Metcon

Fight Gone Bad (AMRAP – Reps)

3 Rounds for reps

H – 1 min Row for cals

1 min Wall Balls 10/6

1 min Kettlebell Swings 44/26

1 min Shoulder to Overhead 45/33

1 min Box Jumps 16/12

1 min Rest

F – 1 min Row for cals

1 min Wall Balls 14/10

1 min Hang Power Cleans 75/53

1 min Shoulder to Overhead

1 min Box Jumps 20/16

1 min Rest

P – 1 min Row for cals

1 min Wall Balls 20/14

1 min Hang Power Cleans 75/53

1 min Shoulder to Overhead

1 min Box Jumps 24/20

1 min Rest