Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Row or AB

~~into~~

2 Sets

10 PVC Pass Throughs

10 PVC Good Mornings

30 Mountain Climbers

~~into~~

2 Sets

8 Med Ball Cleans

8 Med Ball Thrusters

8 Push Up to Pike

Workout

Metcon (AMRAP – Reps)

5 sets:

2:00 Amrap

1 Rope Climbs (2)

3 Wall Walks (4)

Max effort Plate Push-ups

rest 1 minute between rounds

Scaled Rope Climbs is 10 Slam Balls 50,35

Cool Down

Warm-up (No Measure)

2 ROUNDS FOR RECOVERY

1:00 EZ Row

12 Slow Arm Haulers

10 Alt. Bird Dogs

8/8 Side Plank Rotations

1:00 Child’s Pose

(No Measure)