Wednesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/10 Arm Circles Forward/Backward

10 Lunges With Twist

5 Inch Worms

:20 Second Hollow Rock

Then…

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Air Squats

5/5 SA DB Press

2 Wall Walks

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5-7 DB Strict Press (Moderate-Light)

MIN 2 – 4 Shuttle Runs

Then…

SKILL

ON A 6:00 RUNNING CLOCK…

Kipping HSPU Breakdown

Workout

Metcon (Time)

FOR TIME

21-15-9-6

Handstand Push-up

8-8-8-8

DB Box Step-Over 30,25(50,35)/24,20

*Run 200m After Each Set.