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11/21/2017

21
Nov

11/21/2017

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)

24 Steps Heel March

12 Glide Throughs

12 Squats

12 Good Mornings

12 Ring Rows

12 Squats

Weightlifting

H: Deadlift (4×7)

F: Deadlift (4×5 @ 75-80%)

P: Deadlift (4×2 @ 93-98%)

Metcon

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP

H – 100 Rope Jumps

10 Ring Rows

10 Wall Balls 10/6

F – 35 Double Under Attempts

7 Assisted Pullups

14 Wall Balls 14/10

P – 50 Double Unders

10 Pullups

20 Wall Balls 20/14