Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

2:00 AB

60′ High Knees

60′ Butt Kickers

60′ Frankenstien Walks

~~into~~

3 Sets w/empty bar

8 High Pull

8 Strict Press

8 Push Up to Pike

8 Pike Push Ups

Workout

Metcon (Time)

3 Rounds For Time

400m Run

10/10 Hang KB Cleans 53,35(70,44)

10 Push Press 95,65(135,95)

10 Plate Push Ups

Cool Down

Warm-up (No Measure)

2 ROUNDS FOR RECOVERY

1:00 EZ Row

12 Slow Arm Haulers

10 Alt. Bird Dogs

8/8 Side Plank Rotations

1:00 Child’s Pose

(No Measure)