CrossFit – Thu, Jan 11

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up / DB-DLHCSP (No Measure)

2 Sets

2 Shuttle Runs

60′ Butt Kicks

2/2 Sampson Stretch

4/4 Shin Box Extensions

10 Push Up to Pike

~~into~~

3 Sets w/WOD Dumbbell(2 Hands)

8 Deadlifts

8 Hang Cleans

8 Strict Press

8 Plank Shoulder Taps

Metcon

Short Workout / Recovery Day

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

8 Alt Devils Press 40,25(50,35)

8 Box Jump Overs 24,20

8 Goblet Squats 53,35(70,44)

-→250m Row after Round 4 Only

(Score is Rounds + Reps)