Thursday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Play a Game!

Then…

3 ROUNDS

20 Plank Medball Taps → Mountain Climbers → Groiners

10 Med Ball Power Clean → Med Ball Push Press → Med Ball G2OH

10 Air Squats → Lunges → Sit-ups

Recovery Workout

Metcon (AMRAP – Rounds and Reps)

15# Bars or Axle Bars Only Please!

EMOM x 10 MINUTES

MIN 1 — AMRAP of 8 GTOH 90,70 + 4 PPU

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 20′ OHL 90,70 + 4 Up-Downs

MIN 2 — Row or Bike, Moderate Effort

Each round athletes will pick up where they left off

Add total rounds from the first AMRAP with the rounds in the second AMRAP for a combined score. Do the same with the reps.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

10:00 Foam Rolling

5:00 Upper Back & Lats

5:00 Quads & IT Band