Thursday

CrossFit ThunderDome – CrossFit

Matthew 1:21

Warm-up

Warm-up (No Measure)

Group Warm-Up

Workout

“12 DAYS OF CFTD” (Time)

FOR TIME*

Day 1 – Wall Walk (Complex)

Day 2 – Plate Push Ups

Day 3 – Hang Snatch 95,65 (135,95)

Day 4 – Sit Ups (T2B)

Day 5 – Pull Ups (C2B)

Day 6 – Push Press

Day 7 – Hang Clean

Day 8 – Deadlift

Day 9 – KB Swing 53,35 (70,53)

Day 10 – KB SDHP

Day 11 – Wall Ball 20,16 (30,20)

Day 12 – Burpees

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.