Saturday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND…

100m Run

10 Hanging Scap Retract

8/8 DB Bent Over Row

5/5 Split Squat

100m Run

6/6 DB Hang Power Clean

5/5 SA Ring Row

10 Alt. Step Forward Lunge

100m Run

8 DB G2O

10 Kip Swings

10 Alt. Jumping Lunges

Workout

Metcon (Time)

FOR TIME w/Partner

800m Run

60 Wall Balls 20,14

40 Power C&J 155,95

40 Parallette Dips

400m Run

60 Wall Balls

20 Power C&J

20 Parallette Dips

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

*Focus on calm nasal breathing.