16
Nov
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