CrossFit – Wed, Feb 7

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

500m Row

2 Sets

10 Toe Touch Jumping Jacks

10 Walking Toe Touches

10 Squat Jumps

10 Kip Swings

~~then~~

Start warming up on Deadlifts

Metcon

Metcom (AMRAP – Rounds and Reps)

16 Min AMRAP

12 Deadlifts 135,85(155,105)

4 Burpees Over the Bar

1 Rope Climb (2)

→15 Cals on AB / Rower after

Round 3 and Round 6.

*AB Once and Row Once

(Score is Rounds and Reps)

Weightlifting (Optional)

Curls for the Girls (No Measure)

In this Order

4 Sets of 8-10

Curls with the curls bar

(not so fast and FULL RANGE OF MOTION)

~~then~~

4 Sets of 8-10

Alt DB Curls (to the chin)

(not so fast and FULL RANGE OF MOTION)

~~then~~

4 Sets of 8-10

Single arm DB Preacher Curls

(not so fast and FULL RANGE OF MOTION)
Focus on full range of motion without moving elbow forward and backward.

Plenty of rest between each set.