Saturday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS*

60 Single Unders

10 Lunge → Goblet Lunge → 4/4 KB OH Lunge

7 Push-ups → :20 Ring Support Hold → 7 Dip Negative

10 KB DL → 10 KB Russian Swing → 7 KB American Swing

10 Sit-up → 10 Leg Lift → 10 Hanging Knee Raise

Workout

Metcon (4 Rounds for reps)

4 SETS*

1:00 Russian KB Swings 53,35(70,53)

1:00 Box Jumps 24,20

1:00 OH Plate Lunge 35,25(45,35)

1:00 Alt. V-Ups or Bicycle Crunches

-Rest 1:30 b/t Sets-

*FGB Style only here Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.