25
Aug
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