14
Nov
11/14/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike – Easy
20 Steps Heel March
10 Squats
60s Air Bike – Moderate
10 Good Mornings
10 Broad Jumps
60s Air Bike – Hard
Weightlifting
H: Deadlift (4×8)
F: Deadlift (4×6 @ 70-75%)
P: Deadlift (4×3 @ 88-93%)
Metcon
Metcon (AMRAP – Reps)
3 Rounds
H – 1 min Air Bike
1 min Russian Kettlebell Swings 44/35
1 min Wall Balls 10/6
1 min Box Jumps 12/16
1 min Rest
F – 1 min Air Bike
1 min Kettlebell Swings 53/35
1 min Wall Balls 14/10
1 min Box Jumps 20/16
1 min Rest
P – 1 min Air Bike
1 min Kettlebell Swings 70/53
1 min Wall Balls 20/14
1 min Box Jumps 24/20
1 min Rest