Sunday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

5 Push-Up to Down Dog

:20 Hollow Hold

20 Shoulder Taps

:45 Bike (Light-Mod)

1 ROUND

5 Inch Worm + Push-Up

:20 Hollow Hold

3 Wall Walks

:45 Bike (Mod-Hard)

Skill

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice HS Walk Skill*

*Beginner – Bear Crawl or Box Walk

Intermediate – Box Walk or Guided Walk

Advanced – Guided Walk or Free Walk

(No Measure)

Workout

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling Lat (L)

2:00 Foam Rolling Lat (R)

(No Measure)