Tuesday

CrossFit ThunderDome – CrossFit

Matthew 19:26

Warm-up

Warm-up (No Measure)

High Knees

Butt Kicks

15 Air Squats

5 Inch Worms

Grapevines down and back

10 Cherry Pickers

20 Jumping Jacks

Arm Circles forwards and backwards

Strength

Metcon (Weight)

6 sets (every 2 mins)

1 Squat Clean

2 Front Squats

Start off around 60% 1RM and work your way up to AHAP.

Workout

Metcon (Time)

10-8-6-4-2

Squat Cleans 175,125

Burpees over the bar

(If the athlete isn’t able to do Rx weight, their weight should be moderately heavy!)