Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

4 Shuttle Runs

8 Up-Downs

5/5 DB Deadlifts

5/5 DB Curl To Press

5/5 Single Arm DB Row

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice HSPU Kipping

or

Handstand walks

Workout

Metcon (Time)

4 RFT

10 SA Devil Press 40,25(50,35)

12 Deadlifts 135,95(155,105)

10 HSPU (Def-45,25)

Metcon (Calories)

AB Tabata for Calories