Saturday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK..

2 ROUNDS

:30 Single Unders / High Jump Single Unders / Double Unders

5/5 Cossack Squats

:30 Squat Hold

1 ROUND

15 Air Squats

5 Inchworms

10 Scap Pull-Ups

:20 Kipping Swings

Workout

P: Metcon (Time)

FOR TIME

4 Sets (each) of …

1 Round

20 Wall Balls 20,14

15 Power Snatch 75,55

10 Pull Ups

Each Athlete will complete the following while other partner performs their round of the above. Complete all four in any order.

400m Run Switch

400m Ski Switch

400m Row Switch

800m Bike Switch

Post Workout Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice/Play with HS Walk + HS Hold

Suggested Drills…

-Guided Walk

-Box Walk

-Bear Crawl

-Supported HS Hold

-Kick-Up Drills

-Headstand / Knee Supported Hold

(No Measure)