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