Tuesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

WITH A 10 MINUTE RUNNING CLOCK..

200m Run

-then-

2 x Line Drills (This will be performed down to the end of the gym and back)

High Knees

Butt Kicks

Frankenstein Walks

Knee Hugs

Side Shuffles

-then-

2 ROUNDS

:30 Double Unders

10/10 Single Leg RDLs

8/8 Single Arm Front Rack Lunges

RDL Romanian DL (KB 44,26)

Lunges – 8 L with each arm

Workout

Metcon (Time)

FOR TIME

1000m Row

800m Run

40 Double Unders (80)

40 Single DB Step-Ups 40,25(50,35)(24,20)

500m Row

400m Run

20 Double Unders (40)

20 Single DB Step-Ups

-24:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

3 SETS

10/10 Single DB Bent Over Row

10/10 Single Leg Glute Bridge-Up