08/09/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike

12 Walking Lunges w/Lizard + Thoracic Twist

60s Air Bike

12 Scap Pullups

12 Good Mornings

12 Ring Rows

60s Air Bike

Weightlifting

H: Deadlift (4×7)

F: Deadlift (4×7 @ 70-80%)

P: Deadlift (4×6 @ 73-83%)

Gymnastics

H: Assisted Pull-ups (4×4-6)

F: Pull-ups (4×4-6)

P: Chest-To-Bar Pull-ups (4×4-6)

Metcon

Metcon (No Measure)

Alternating Rounds every 2 min

H – 30 Russian Kettlebell Swings 35/18

15 Cal Air Bike

F – 12 Alternating Kettlebell Snatches 35/26

18 Cal Air Bike

P – 16 Alternating Kettlebell Snatches 53/35

21 Cal Air Bike