Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

8 Shuttle Runs

5 Push Up to Pike

10 Scap Pulls

10 KB SDHP

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (No Measure)

15,12,9,6,3

Sit Ups

KB Twist – Each Side

KB Side Raises – Each Side

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs or 5:00 EZ Pedal

(No Measure)