Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES (:40 ON/ :20 OFF)

MIN 1 – AB/Row @ Mod Pace

MIN 2 – Lunge + Lunge + Air Squat

MIN 3 – :20 Jumping Jacks + :20 Alt. Planked Calf Stretches

MIN 4 – AB/Row @ Mod Pace

MIN 5 – Slow Deadbugs

MIN 6 – DB or KB FR Lunge

MIN 7 – :20 Jumping Jacks + :20 UpDowns

MIN 8 – Sit-Ups

Workout

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

UpDown Suitcase Deadlifts 40s,25s (50s,35s)

10,8 Cals AB / Rower*

*Alt between the AB and Rower

KB option – 44s,26s(53s,35s)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

:45/:45 Rig Heel Stretch

:45/:45 Prone Piriformis Stretch

1:00 Child’s Pose

1:00 Rebound Pose

(No Measure)