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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
:30 Jump Rope
10 MB Ground to Overhead
10 MB Front Squats
10 Dead Bugs
10 Bird Dogs
5 Push Up to Pike
Workout
Metcon (Time)
For Time
20-15-10
Pike Push Ups (HSPU)
40-30-20
Sit Ups (35,26)
Double Unders (80-60-40)
Scaled or options for Pike Push Ups would be dumbbell strict press. Scaled double unders is always power Jumps.
Calisthenics
Metcon (No Measure)
2 Sets
7/7 Archer Push Ups
10 Body Rows
7/7 Pseudo Planche Push Ups
5/5 Alt Pull Ups