Monday

CrossFit ThunderDome – CrossFit

Mark 11:15-18

Warm-up

Warm-up (No Measure)

2:00 EZ on the Bike — Flow and Chat it Up!!

2 SETS (w/ Moderate Weight DB)

5/5 DB Single Arm Power Clean

5/5 DB Single Arm Press

5/5 DB Single Arm Cross Body DL

5 Pike 2 Push-Up

10 Glute Bridge-Ups (:01 Pause at the Top)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Deadlift (AHAP)*

7 Ring Muscle-Ups or Burpee Pull-Ups

21 Box Jump (24/20)

*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.

(Score is Time)

Metcon (No Measure)

Ab TABATA

SIT-UPS

PLANK

MED BALL TWIST

TOE RAISE