Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

CHIPPER STYLE

:30 Single Unders

20 Alt. Bird Dogs

20 Alt. Shoulder Taps

:30 Backwards Singles

16 DB Slides

16 Alt. Bent Over Row

:30 Alternating Leg Singles

12 Alt Heel Taps

12 No Push-Up Renegade Rows

:30 Fast Single Unders

Workout

Metcon (Time)

5 ROUNDS FOR TIME

250/200m Row

30 Sit-Ups

30′ DBL DB Crawl 40,25(50,35)

20 Double Unders (35)

(Score is Time)

Finisher

Metcon (Time)

FOR TIME

100 DB Flutter Kicks

*L+R = 1 Rep

(Score is Time)