CrossFit – Tue, Jan 30

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

800m Row

3 Sets

60′ Shuttle Run

60′ Butt Kicks

60′ Side Shuffle

~~into~~

3 Sets

8 Bootstrapper Squats

8 Inchworms

8 Push Up to Pike

Metcon

Metcon (Time)

2 Rounds of the following For Time

~~>25 V-Ups<~~
~~> 3 Sets<~~
5 KB Deadman Reaper 53,35(70,44)

10 Hang Cleans 95,65(115,75)

10 Push Press

———————————-

25 V-Ups to Finish the WOD

(Score is time)

Weightlifting (Optional)

“Shoulder Pain”

3-4 Sets of

10 Lateral DB Raises

10 Bent Over Rows

10 ½ Bent over DB Raises

Rest for 1:30-2:00

~~~then~~~

2-4 Sets

8-12 Double Dumbbell Curls

10-15 Tricep Extensions

5-5-5 Barbell Curls (Known as 21s)

Rest for 1:30-2:00