Thursday

CrossFit ThunderDome – NC45

Warm-up

Warm-up (No Measure)

TABATA

8 SETS (:20 ON / :10 OFF)*

Single Unders or Double Unders

Into…

3 ROUNDS

10 KB Front Rack Reverse Lunges

10 Med Ball Thrusters

Strength

Metcon (No Measure)

EVERY 3:00 FOR 4 SETS

10 Tempo Box Dips (3111) or Ring Dips (3111)

:30 L-Hang Hold

15 Tempo Banded Face Pulls (2111)

Workout

Metcon (3 Rounds for reps)

“TABATA”

8 SETS, :20 WORK/ :10 REST

TABATA 1 – Push-ups

TABATA 2 – Hollow Hold

TABATA 3 – Mountain Climbers*

-Rest 1:00 b/t Tabatas-

*Mountain Climbers should be performed with knee touching the elbow.