Monday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)

10 Squats → Front Squats (PVC) → Overhead Squats (PVC)

10 Scap Push-Ups → Push-Ups → Plate PU

10 Scap Pull-Ups → Chin-ups → Pull-ups

10 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

30 Front Rack Reverse Lunges 65,45(95,65)

30 HSPU *descending reps*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

Scaled HSPU is Dbl DB Strict Press 40,30

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Slow Bike

3:00 Slow Walk

*Focus on calm nasal breathing.