Friday

CrossFit ThunderDome – CrossFit

View Public Whiteboard

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