11/16/2017

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)

2 x (10/10 Shoulder Circles

3 Down Dog Push Backs

6 Dive Bombers

12 Glide Throughs

12 Ring Rows)

Weightlifting

H: Push Press (4×8)

F: Push Press (4×6 @ 65-70%)

P: Push Press (5×3 @ 88-93%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

H – 160 Rope Jumps

8 Ring Rows

8 Burpees

F – 40 Double Under Attempts

8 Assisted Pullups

8 Burpees

P – 80 Double Unders

8 Pullups

8 Burpees