CrossFit – Tue, Feb 20

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

2 Sets

10 Toe Touch Jumping Jacks

6 Burpee Shuttle Runs

5 – 3 Second Squat Holds

2/2 Pigeon Pose

~~into~~

4 Sets

8 Deadlifts (0-100)

8 Pike Push Ups

~~then~~

Continue to warm up on

Deadlifts and Handstand Push Ups

Metcon

Metcon (Time)

For Time

400m Run – Buy In

21-15-9

Deadlifts 185,125(255,175)

Handstand Push Ups

→400m Run after each set

Weightlifting (Optional)

Shoulders & ABs (No Measure)

6 Sets of 4-10 Depending on Weight

DB Arnold DB Shoulder Press

→then

4 Sets of Rear DB Flies w/

Standing DB Lateral Raises

→then

4 Sets of Heavy Landmine Rows