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10/20/2017

20
Oct

10/20/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 3 Singles + 1 Double Under

1 min 2 Singles + 1 Double Under

1 min Single + Double Under

1 min Double Unders

Warm-up (No Measure)

10 Hinge Rows

10 Squats

10 Ring Rows

10 Squats

10 Glide Throughs

10 Squats

Weightlifting

Seated Single Arm Press (4×14 each side)

H – Seated on bench with Dumbells

F/P – Seated on floor with Kettlebells

H: Rope Pulls to Standing (4×8)

F: Rope Pullups (4×8)

P: Legless Rope Climbs (4×4)

P: Straddle Rope Climbs (4×2)

Metcon

Metcon (Time)

6 Rounds

H – 120 Rope Jumps

6 Ring Rows

12 Wall Balls 10/6

F – 30 Double Under Attempts

6 Assisted Pullups

12 Wall Balls 14/10

P – 80 Double Unders

8 Pullups

16 Wall Balls 20/14