Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

800m AB

~~into~~

3 Rounds

10 PVC PassThroughs

10 PVC Good Mornings

10 Bootstrappers

5 Push Up to Pike

4 Shuttle Runs

Workout

Metcon (Time)

Pick Your Poinson

50-40-30-20-10

1 2

RKB Swings or Air Squats

+

Athlete will start with either a CG2CG Run or a 300m Row and then alternate after each set, including after the set of 10

KBS 53,35

Air Squats (Vest Optional, but encouraged)
Athletes must choose to either do KB Swings or Air Squats and stay with that 1 movement throughout the WOD.

Example

300m Row

50 KBS

CG2CG Run

40 KBS

300m Row

30 KBS

CG2CG Run

20 KBS

300m Row

10 KBS

CG2CG Run

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Nasal Breathing Only Walk or Row (EZ Pace)

(No Measure)