4
Aug
08/04/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
5 Downward Facing Dog Push Backs
5 Dive Bombers
10 Squats
10m Knee Pulls
10m Ankle Pulls
Figure 4 Drill
400m Run
Weightlifting
H: Push Press (4×8)
F: Push Jerk (5×3)
P: Split Jerk (3×[email protected]%, 2×[email protected]%)
Gymnastics
H: Russian Twists (4×[email protected]#)
F: Russian Twists (4×[email protected]#)
P: Russian Twists (4×[email protected]#)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
H – 400m Run
15 Wall Balls 10/6
7 Shoulder to Overhead 45/33
F – 400m Run
15 Wall Balls 14/10
7 Shoulder to Overhead 95/63
P – 400m Run
15 Wall Balls 20/14
7 Shoulder to Overhead 135/93