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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.