Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

20 Mountain Climbers

10 Air Squats

10 Box Step Ups

~~into~~

2 Rounds

20 Jumping Jacks

10 Lunges

5 Box Jumps

Workout

Metcon (No Measure)

5 Min EMOM

20 Wall balls 20,14

~~Unbroken~~

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Burpee Box Jumps 24,20

10 SA Front Rack KB Lunges

15 Sit Ups (V-Ups)

KB-53,35(70,44)

Alt arm on Lunges each round

Post-Workout Strength

Metcon (Weight)

3-4 SETS FOR QUALITY

15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)

15 Slow DB Glute Bridge-Up

-Rest 1:00 b/t Sets-

(Score is Weight)