Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

200m Row

8 Bootstraps

8 Cossack Squats

8 Push-Up to Pike

~~into~~

2 Sets

4 Shuttle Runs

8 Med Ball Thrusters

:20 Handstand Hold

8 V-Ups

Strength

Back Squat (5-5-5-3-3)

E2MOM

*Weight starts Moderate, building to Heavy. Perfect mechanics.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

7 Handstand Push-Ups

20 Wall Balls 20,14

25 Sit-Ups

200m Run

(Score is Rounds + Reps)