CrossFit – Mon, Jan 29

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

3 Sets

60′ Shuttle Run

60′ Side Shuffle

60′ High Skips

~~into~~

2 Sets w/WOD Dumbbell

7 Romanian Deadlifts

7 Curls

7 Strict Press

7 Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

14 Alt DB Snatches 40,25(50,35)

14 DB Goblet Squats

6 Burpee Shuttle Runs

**25,21 Cals on AB ONLY after Round 4**

→ RX+ is with a weight vest 20,14

(Score is total Rounds + Reps)

Weightlifting (Optional)

Back Squat (Get 2-3 Warm Up Sets and then…
5×5 Mod Heavy)

After Each Set, including Warm Up Sets, Perform 10 Goblets Squats with narrow stance and both heels on 1 green 25# plate.

KB Should be HEAVY.

Rest 1:30-2:00 between each super set.

Optional (No Measure)

Once Back Squats super sets are completed.

Perform 4×10 of Leg Extensions

Super set these with 5/5 Bulgarian Split Squats. Weight is optional.

Rest 1:00 b/t sets