Monday

CrossFit ThunderDome – CrossFit

Isaiah 9:2-7

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

5/5 Wall Ball Around the Worlds**

10 Wall Ball Push Press

Into…

2 ROUNDS

10 Cossack Squats

10 Med Ball G2O

10 Wall Ball Front Squats

**Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps

Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – DU’s

1:00 – Wall Balls 20,14

1:00 – DB Up-Downs 35,20

-Rest 1:00 b/t Sets-

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs & Chill!

(No Measure)