Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

25 Jumping Jacks

60′ Bear Crawls

8 Cat/Cows

8 Slow Bird Dogs

~~into~~

2 Sets

:30 Handstand Hold

5 Push Up to Pike

5 Pike Push Ups

~~into~~

Take several sets to

work up to WOD weight

Hang Snatch.

Workout

Metcon (Time)

12-10-8-6-4-2

Slam Ball 35,30(50,35)

Hang Snatch 95,65(115,85)

Handstand Push Ups (4″ Def)

~~~~~~~~

1:30 Handstand Hold

(30′ Handstand Walk)

The 1:30 is an accumulation of time.

Score is Time

Post-Workout Strength

Metcon (No Measure)

3 SETS

10/10 KB Goblet Split Squats*

-Immediately Into-

12 Tempo KB RDL @ 30X1

*On 10th rep of each leg, hold bottom of Split Squat for :15 then stand.

-Rest As Needed b/t Sets-

(No Measure)