Friday

January 14, 2022
ctwodify
WOD

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

4 Shuttle Runs

10 PVC Pass Though

10 PVC Good Mornings

8 Scap Push Ups

5 Plank to Pike

10 Bootstrappers

Skill

Warm-up (No Measure)

10 Minutes

Work on Kipping HSPU

Workout

: Metcon (Time)

2 Sets of:

3 Rounds

5 HSPU or 10 DB Press 40,25

10 Plate Push Ups

15 Sit Ups (V-Ups)

~~~~~~~then 800m Run

(RX+ will finish with a third set of 3 Rounds of the above, no 3rd run)
Example:

1 Set is as follows.

3 Rounds of

5 HSPU

10 PPU

15 Sit Ups

After the athlete completes the 3 rounds, he/she will run 800m to complete the first set.

Set 2 is the same as above.

**If the athlete is doing RX +, he/she will have 3 more rounds of the 5-10-15 following the second run, but NO THIRD RUN.