Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

5 Inch-Worms

10 Strict Press w/:02 Pause

20 Crossbody Mountain Climbers

40 Single Unders

~~into~~

2 SET

5 Cuban Presses

10 Air Squats

10 Up-Downs

25 Double Unders

Extended Warm-up

Metcon (No Measure)

ON A 8:00 RUNNING CLOCK…

Build up to Workout Weights for Shoulder to Overhead*

*Barbell comes from floor.

(No Measure)

Workout

Metcon (Time)

FOR TIME*

10-9-8-7-6

Shoulder to Overhead 105,65(135,85)

Up-Downs Over Bar

~~Immediately Into~~

5-4-3-2-1

Shoulder to Overhead 135,85(175,115)

Up-Downs Over Bar

*After each odd set complete 25 Double Unders.

RX+ only: If miss before 25 are completed, start that set of DU back at the last tens 0, 10 or 20. Max 3 attempts per set, then complete 25 reps and move on.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Foam Roll Upper Back

1:00 Foam Roll Lat (L)

1:00 Foam Roll Lat (R)

1:00 Foam Roll Upper Back

(No Measure)