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11/10/2017

10
Nov

11/10/2017

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)

30s Goblet Squat Hold

5 Inch Worms

10 Goblet Squats

5 Broad Jumps

10 Goblet Squats

Weightlifting

H: Front Squat (4×9)

F: Front Squat (4×7 @ 63-68%)

P: Front Squat (5×4 @ 78-83%)

Metcon

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP

H – 100 Rope Jumps

7 Burpee Box Jump Overs 16/12

F – 35 Double Under Attempts

10 Burpee Box Jump Overs 20/26

P – 50 Double Unders

12 Burpee Box Jump Overs 24/20