9
Aug
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