08/25/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10m World’s Greatest Stretch

Figure 4 Drill

400m Run

12 Squats

5 Presses

5 Push Presses

Footwork Drills

3 Jerks

Weightlifting

H: Push Press (4×5)

F: Push Jerk (5×2)

P: Split Jerk (5×2 AHAP)

Gymnastics

Russian Twists (4×30 or 60)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Alternating Rounds Every 3 minutes:

H – 300m Run

2 min AMRAP

10 Box Jumps

10 Wall Balls 10/6

F – 400m Run

2 min AMRAP

12 Box Jumps 20/16

12 Wall Balls 14/10

P – 400m Sandbag Run 60/45

2 min AMRAP

15 Box Jumps 24/20

15 Wall Balls 20/14