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08/11/2017

11
Aug

08/11/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

400m Jog

2 x (10m Inch Worm

10 Squats)

400m Jog

Weightlifting

H: Push Press (4×7)

F: Push Jerk (5×3)

P: Split Jerk (3×[email protected]%, 2×[email protected]%)

Gymnastics

H: Russian Twists (4×24 @ 10#)

F: Russian Twists (4×24 @ 20#)

P: Russian Twists (4×48 @ 20#)

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