Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

4:00 AB

~~into~~

3 Sets w/empty bar

8 Good Mornings

8 Deadlifts

8 Front Squats

8 Romanian Deadlifts

~~into~~

2:00 Double Under Practice

Workout

Metcon (AMRAP – Rounds and Reps)

Work 3:00 / Rest :30 (4X)

5 Deadlifts 135,95(155,105)

10 V-Ups (8 Toes to Bar)

20 Double Unders (30)

Add 30,20(40,30) at the end of each 3:00 of work.

Pick up where you left off and the beginning of each subsequent set.

(Score is total Rounds and Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 KB Calf Smash (R)

1:00 KB Calf Smash (L)

1:00 Groiner w/ Thoracic Twist (R)

1:00 Groiner w/ Thoracic Twist (L)

1:00 Corpse Pose

(No Measure)