Tuesday

CrossFit ThunderDome – CrossFit

Galatians 5:13-26

Warm-up

CFTD HS (No Measure)

Tabata

Jumping Jacks

Good Mornings

Squat Holds

Air Squats

Tabata

Mountain Climbers

Sit Ups

Push Ups

Hand Stands

Strength

Shoulder Press (Build to a 2RM Strict Press)

ON A 15:00 RUNNING CLOCK…

Build to a 2RM Strict Press*

*Testing week for start of strength cycle

(Score is Weight)

Workout

Metcon (Time)

BIG DADDY (For Time)

15-10-5

Dumbbell Front Squats (2×40/25)

Assault Bike Calories (Ladies 12-8-4)

-Rest 1:1-

15-10-5

Assault Bike Calories (Ladies 12-8-4)

Burpee over Dumbbells

-Rest 1:1-

15-10-5

Burpees over Dumbbells

Dumbbell Front Squats (2×40/25)

***Target Time each set: 4-5 minutes

Time Cap each set: 7 minutes

These couplets will push our intensity and total body fatigue as we have an even mix of gymnastic push, squatting, and cardio.