4-19-24

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up / DB-DLHCSP (AMRAP – Reps)

2 Sets

2 Shuttle Runs

60′ Butt Kicks

15 Toe Touch Jumping Jacks

10 Push Up to Pike

~~into~~

3 Sets w/WOD Dumbbell(2 Hands)

8 Deadlifts

8 Hang Cleans

8 Strict Press

8 Plank Shoulder Taps

Metcon

Metcon (Time)

4 Rounds for Time

200m Row / 500m AB*

20 Alt DB Snatch 40,25(50,35)

15 Plate Push Ups

15 V-Ups (Toes to Bar)

(Score is Time)

*Alt Row and AB each round

Weightlifting (Optional)

Weightlifting (No Measure)

Bench Press

Reps – 12-8-4-1-1-4-8-12

Weight goes up as Reps go down

and vice versa

Slight Incline DB Bench Press

5×8-10 (Heavy)

Super Set with

Cable tricep Extensions

Skull Crusher Pull Overs

4×8-10

w/8-10 presses at the end of

each set