Monday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Inch Worms (no Push-Up)

5 Push-Up to Pike

10 Alt Groiners

10 Alt Samson Lunges

10 Arm Circles (building in height as you go)

10 Arm Haulers

:20- :30 Hollow Hold

Then grab a light-moderate set of DBs:

2 ROUNDS

20 Plank Shoulder Taps

5/5 SA Strict Press

10m Bear Crawl

10m Quadruped Crawl

:20- :30 Superman Hold

Workout

Metcon (Time)

~PLEASE DON’T DROP DBs~

~FROM ABOVE YOUR WAISTE~

FOR TIME

22-20-18-16-14

DB Push Press 35,25(50,40)

DB Suitcase Reverse Lunge

*200m Run after every full round.