Monday

CrossFit ThunderDome – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds

20 In-Place High Knees

12 Alt. KB Deadlift

20 In-Place Butt Kickers

10 Scap Push-Ups

~~Into~~

3 Rounds

6/6 Single Arm Russian KB Swings

6 Burpees

4 Shuttle Runs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Russian KB Swing 53,35(70,53)

15 Sit-Ups

100m Run

(Score is Rounds + Reps)

Strength

Bench Press (ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep)

12-10-8-6-4-2-1-1

Increase Weight each set

2-6-10

Decrease each set

Week 1 of 9

Optional Extra Credit

May Challenge (AMRAP – Rounds)

1 Mile Run

40 Air Squats

20 Push ups

10 Pull Ups
Attempt to accomplish 50+ Rounds in the month of May.