Thursday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

15 Jumping Jacks

10 Lunges

10 Double DB Sumo Deadlifts

10 Up-Downs

10 Push-ups

Into…

2 ROUNDS

15 Single/Double Unders

10 Step-ups

10 Slam Ball G2OH

10 DB Burpees

10 DB Bent Over Rows

– 10 Minute CAP –

Recovery Workout

Metcon (3 Rounds for time)

3 RFT

800m Run-700m Row-1300m AB

30 DUs(50)

25 Slam Balls 35,30(50,35)

20 Box Jump Overs 24,20

10 DB Devil’s Press 35,25(40,30)

3 Rounds each for time

RX & Scaled will have a 10m-CO

RX+ will have an 9 Min Cut Off

The next round will start at the end of the Cut Off time

Rnd 1 starts with a run

Rnd 2 starts with a row

Rnd 3 starts with AB

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Group Mobility or Stretching