Thursday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Graduated Warm-up (R1 → R2 → R3)

3 ROUNDS (10:00 CAP)

8 Cal Row 65% → 75% → 85%

8 Scap Pull-ups→ Scap Pull-ups → Pull-ups

8 Push-ups → HR Push-ups → Burpees

8 Slam Ball Deadlift → Slam Ball G2OH → Slam Balls

8 Alt. Lunges → Alt. Cossack Squats → Air Squat

:30 Samson Stretch → Bootstrappers → Groiners

Recovery Workout

Metcon (4 Rounds for reps)

24 Min EMOM for Reps (4 rounds)

Row for Cals

Straight Leg Sit Ups to Toe Touch

Air Squats

AB for Cals

Slam Ball 35,30

3 Slow Turf to Turf Jog then rest

(The jog is not counted in your score)

5 sec transition time between each movement

Athletes have to start at the top and end on the jog each round.

4 rounds are scored separately

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 L-Side Lat Distraction

2:00 R-Side Lat Distraction

2:00 Child’s Pose

2:00 Down Dog Pose