8-4-17

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

4:00 AB or Row

2 Sets

10 Toe Touch Jumping Jacks

2/2 Pigeon Pose

10 Air Squats

~~into~~

5 Sets / Increase weight each set

4 Deadlifts

4 Box Step Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

2⋅⋅4⋅⋅6⋅⋅8⋅⋅10⋅⋅12….

Power Clean 135,95 (175,115)

Box Jumps 24,20(30,24)

AB / Core Work

Tabata (No Measure)

Tabata

Hollow Rocks

Tuck Ups

V-Ups

Hollow Rock Hold