Thursday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Extended Warm-up

Warm-up (No Measure)

10 min. running clock:

3 SETS

5-10 Strict Pull-up

1:00 Handstand Hold

-Rest as Needed b/t Sets-

*Athlete should choose a number for each set that they can do unbroken but is challenging.

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

300m Row/ 600m AB **

30 Plate Ground to OH 35,25

30 Plate Overhead Lunges

**Alternating Row/AB each round

(Score is Time)

Finisher

Metcon (Time)

3 SETS

:30 Plank (elbows)

10 V-ups

:30 Right Side Plank

10 V-ups

:30 Left Side Plank

-Rest 1:00 b/t Sets-

(Score is Time)