Monday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (For quality) – 12:00 CAP

200m Jog

50′ Walking Lunges(Across & Back)

10 Single Leg KB Romanian Deadlift

5/5 KB Push Press

10 KB Goblet Squats

10 Russian KB Swings

– 1:00 Rest b/t Rounds –

Strength

Back Rack Lunge (10-10-10)

Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

20 Slam Balls 35,30

20 Slam Ball Lunges*

10 Toe to Bars

*Bear hug hold with ball. Athlete choice for forward or reverse lunge.