Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

60ft Bear Crawl (30ft/30ft)

10 Scap Push-Up

5 Inchworm + Push-Up

:20 Tuck Hold

~~Into~~

2 Sets

1:00 Double Unders or Power Jumps

8 Push Up to Pike

8 Pike Push Ups

5 Up Downs

Workout

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

15/15 DB Shoulder to Overhead 40,25 (50,35)

200m Run

25 Double Unders (40)

(Score is Round and Reps)

Athlete will perform all 15 reps with either arm followed by all 15 reps with the other arm. Switch after all 15 are completed, no breaking them up.

DO NOT DROP DUMBBELLS

Cool Down

Warm-up (No Measure)

FOR RECOVERY

ON A 3:00 RUNNING CLOCK…

Perform mobility/ foam rolling on the upper body.

-Into-

ON A 3:00 RUNNING CLOCK…

Perform mobility/ foam rolling on the lower body.

(No Measure)