Saturday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

25’ Toy Soldiers

25’ Knee Hugs

25’ Quad Pulls

25’ Samson Lunges

10 Scap Pull Ups

10 Kip Swings

1 ROUND

25’ High Knees

25’ Butt Kickers

25’ Toe Walk

25’ Heel Walk

10 Scap Pull Ups

10 Kip Swings

Workout

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

5:00 Roll Out Upper Back & Lats

5:00 Flow Stretching

(No Measure)

or…

OPTIONAL FINISHER

2-3 SETS FOR QUALITY

20 Empty Barbell Upright Rows

20 Empty Barbell Supinated Bent Over Rows

20 Empty Barbell Strict Press

(No Measure)

Metcon (Time)

FOR TIME*

Teams of 2

100 T2B

20/15 Cals on Rower E2M

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120 Alt DBS 40,25(50,35)

20/15 Cals on Rower E2M

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50 Cals on Ski

75 DUs E2M