CrossFit – Thu, Apr 25

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

5:00 on Any Machine

2 Sets

15 Toe Touch Jumping Jacks

10 Air Squats

5 Up Downs

5 Pike Push Ups

→into

2 Sets

5/5 Hang DB Clean & Jerks

10 Alt Hang DB Snatches

8 Kip Swings + 2 Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

8 Handstand Push Ups

8 Pull Ups (C2B)

16 Alt Hang DB Snatches 40,25(50,35)

@0:00,4:00,8:00 & 12:00

Perform 25 Double Unders (50)

Weightlifting (Optional)

Weightlifting (No Measure)

4×10+ Lateral Raises

ss w/ 4×8-10 bent over flies

4×8-10 Arnold Press

ss w/ 4×8-10 Palm Up Front Raises

5×8-12 Rear Cable Flies