Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

8 Scap Push-Ups

6 Push-Ups*

8/8 Split Squats**

10 Glute Bridges

*Round 1 perform close grip, Round 2 perform wide grip

**Round 2 perform Jumping Split Squats

Strength

Bench Press (Heavy 5-Rep )

ON A 15:00 RUNNING CLOCK…

1.) Build to a Heavy 5-Rep Bench Press

-Rest Quickly Before Part 2-

Metcon (AMRAP – Reps)

2.) Max Bench Press (@ 75% of Part A)*

(Score is Reps)
*Must be unbroken. Once the barbell is not moving, the set is complete.

Workout

Metcon (Time)

FOR TIME

600m Run

~~~~~~~~~~~~~

21-15-9-15-21

Goblet Squats 53,35

Plate Push-Ups

~~~~~~~~~~~~~

600m Run

(Score is Time)

Weight vest is an add on option, but does not replace the KB weight.

Cool Down

Metcon (No Measure)

2:00 Twisted Cross Pec Stretch (R)

2:00 Twisted Cross Pec Stretch (L)

1:00 Seal Pose

(No Measure)