Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

800m Row / 1600m AB

Work for 30 / Rest for 30

until you complete the meters

~~~~~~~~~~~~

2 Rounds

10 PVC Pass Through

10 PVC Good Mornings

10 Air Squats

5 Push Up to Pike

Workout

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

4 Shuttle Runs +

10-15-20-25-30-etc

Air Squats

Push Ups

~~~Rest 90 Seconds~~

8 Min AMRAP

4 Shuttle Runs +

10-15-20-25-30-etc

Air Squats

V-Ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 of Yoga Flow…

Suggested Flow:

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

2:00 Frog Stretch

2:00 Rebound

(No Measure)