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10/27/2017

27
Oct

10/27/2017

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)

6 Pushups

6 Hinge Rows

6 Dive Bombers

6 Hinge Rows

3 Wall Walks

Weightlifting

Seated Single Arm Press (4×16 each side)

H – Seated on bench with Dumbells

F/P – Seated on floor with Kettlebells

H: Rope Pulls to Standing (4×10)

F: Rope Pullups (4×10)

P: Legless Rope Climbs (4×5)

P: Straddle Rope Climbs (4×2)

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

H – Rope Jumps

F – Double Under Attempts

P – Double Unders

EMOM

H – 4 Burpees

F – 6 Burpees

P – 8 Burpees