Friday

CrossFit ThunderDome – CrossFit

Warm-up

CFTD HS (No Measure)

Tabata

Jumping Jacks

Good Mornings

Squat Holds

Air Squats

Tabata

Mountain Climbers

Sit Ups

Push Ups

Hand Stands

Workout

Metcon (Time)

2 Rounds:

30 DB HC&J 50/35

10 Burpees

30 Alt. DB Snatch

10 Burpees

30 DB Goblet Squats

10 Burpees

The DB HC&J are done with a single DB and will be split 1/2 and 1/2 on each arm but splitting the reps up however liked. Example 5/5 until 15 are complete for each arm. One head of the DB must touch the ground between reps on the Snatch.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching

(No Measure)