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07/26/2017

26
Jul

07/26/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 x (8 Jumping Ring Dips

8 Good Mornings

2 Wall Walks or Kick Ups)

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 3 Singles + 1 Double Under

1 min 2 Singles + 1 Double Under

1 min Single + Double Under

1 min Double Unders

Weightlifting

H: Deadlift (4×7)

F: Deadlift (4×7 @ 68-78%)

P: Deadlift (4×5 @ 75-80%)

Gymnastics

H: Assisted Ring Dips (4×6-8)

F: Ring Dips (4×6-8)

P: Ring Dips (4×9-14)

Metcon

Metcon (Time)

5 Rounds

H – 21 Russian Kettlebell Swings 44/26

7 Pushups

140 Rope Jumps

F – 14 Kettlebell Swings 53/35

7 Decline Pushups

35 Double Under Attempts

P – 14 Kettlebell Swings 70/44

7 Handstand Pushups

70 Double Unders