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