Thursday
CrossFit ThunderDome – CrossFit
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)
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