Tuesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS (Increasing Effort Each Round on AB or Rower)

10/8 Cals AB/Row

10 Ring Rows

10 KB/DB Filly Lunges (5 each)*

:20 Double KB/DB Front Rack Hold at the Bottom of Squat (Light!)

Workout

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – 14/11 Cals AB/Row

MIN 2 – Gymnastic Pull of Choice*

MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy) No DBs

*Options for Gym. Pull…

5-10 Ring Rows

5-10 Strict Pull-ups

5-15 Kipping Pull-ups

1-2 Legless Rope Climbs

2-3 Rope Climbs

Pick 1 Gymnastic movement to work on the entire WOD.

Alt between the AB and Rower each round. Same Cals on each.

KBs are athlete choice, but suggested 53s,35s or heavier.