Tuesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:45 Row

10 Slam Ball Deadlift

5 Push-Up to Pike

5/5 Single Arm Slam Ball Press

Following the warm-up, review the movements for the WOD and review the HSPU and scaling options.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Handstand Push-Ups

30 Slam Balls 35,30 (35,50)

15 Handstand Push-Ups

25/20 Cal Row

(Score is Time)

AB / Core Work

CFTD Core (No Measure)

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec Hollow Rock Hold

1 Min Rest