Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – :40 Lung + Lunge + Squat

Min 2 – 10 Slam Ball Deadlift + 10 Slam Ball OH Press

Min 3 – :40 Shoulder Taps

Into…

EMOM x 6 MINUTES

Min 1 – :40 Box Step Overs

Min 2 – 10 Slam Ball G2O + 5 Tuck Jumps

Min 3 – :40 Slow Deadbugs

Workout

Metcon (Time)

FOR TIME*

35 (50) Box Jump Overs 24,20

75 (100) Sit-Ups

20 (25) Box Jump Overs

30 (50) Sit-Ups

*Every 2:00 Beginning @ 0:00, perform 10 Slam Balls 35,30

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Elbow to Instep (R)

2:00 Twisted Cross (L)

2:00 Elbow to Instep (L)

1:00 Knee Hug (R)

1:00 Knee Hug (L)

(No Measure)