Thursday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt Groiners

5 Push Up to Pike

10 Alt Reverse Lunges

Into …

2 ROUNDS

5/5 Single Arm DB Strict Press

10 Single DB Up-Downs

20 Alt Single DB Reverse Lunges

Into…

1 ROUND

5/5 DB Windmills

10 Single DB Burpees

10 Alt Single DB Step-Ups

Metcon

Metcon (AMRAP – Rounds)

20 Min EMOM

Min 1 – 45 Secs banded step ups

Min 2 – 8 Power Cleans 135,95(155,105)

Min 3 – 8 Plate Burpees

Min 4 – Rest

RX+ is also holding 2 kbs in the front rack position during the step ups. Weight is 44,26. Keep forearms parallel to the floor.