Friday

CrossFit ThunderDome – CrossFit

1 Timothy 6:6

Warm-up

Warm-up (No Measure)

1 ROUND

25ft High Knees

25ft Butt Kickers

25ft Side Shuffle Right

25ft Side Shuffle Left

25ft High Skips

2 ROUNDS

10 Alt Box Step Ups

20 Shoulder Taps

:20- :30 Pike Hold

2 ROUNDS

5 Box Jumps

:15- :20 Handstand Hold*

5 Pike Push-Ups

*For athletes not getting upside down- :30 Plank on hands

Workout

Metcon (Time)

Partner WOD

100 Wall Ball 20,14

200m Run

80 Wall Ball

200m Run

80 Cals on Rower

60 Wall Ball

200m Run

40 Wall Ball

200m Run

20 Wall Ball