Tuesday

CrossFit ThunderDome – CrossFit

Have a Safe and Fun New Year! PLEASE don’t drink and drive! Call me if you need a ride home 281-802-6913! Coach KL

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Box Step up

5/5 DB Strict Press

THEN…

2 ROUNDS

8 Box Jump + Step Down

8/8 DB Push Press *Non-working hand holds DB at shoulder

THEN…

2 ROUNDS

10 Box Jumps *Fast

10 DB Push Press

1:00 Plank Hold

Metcon

Metcon (Time)

“12/31”

For TIme:

31 Push Press (75,55)

31 Sit Ups

31 Hang Cleans (75,55)

31 HSPU

31 T2B

31 KB Swings (53,35)

31 Box Jumps (24,20)

31 Back Squats (75,55)

31 Unbroken DU’s

31 Thrusters (75,55)

31 Lunges

31 Burpees (BOB)

~~~~~~~~~~~~~~~~

365 Meter Row

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Calf/Achilles Smash on Barbell (L)

2:00 Calf/Achilles Smash on Barbell (R)

(No Measure)