Thursday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

“Simon Says”

RULE: When Simon Says, perform 5 reps of the movement

EXAMPLES: Up-Downs, Jumping Jacks, Air Squats, Sit-Ups

OR

AMRAP x 5 MINUTES

5 Inch Worm + Push-Up

10 Alt Groiners

10 Slam Ball G2OH

20 Alt Lunges

Workout

Metcon (AMRAP – Reps)

4 – 3 Min. AMRAP ***

5 Plate Push-ups 45,25

10 Plate GTOH

25′ OH Lunge

***1 min rest between AMRAP

****attempt to do all reps unbroken

AB / Core Work

Ab Burner (No Measure)

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec Hollow Rock Hold

1 Min Rest

Goal is to complete each round without stopping, even if more rest is needed between rounds.