Tuesday

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

2 Sets

20 Toe Touch Jumping Jacks

8 Push Up to Pike

8 Up Downs

~~into~~

2 Sets

8 Alt KB Swings

8 2 Handed KB Thrusters

Metcon

Metcon (Time)

2 Rounds (1 w/L & 1 w/R)

→10 Alt KB Swings 44,26(53,35)

5 Front Rack Squats w/KB

5 Thrusters w/KB

5 Overhead Squats w/KB

→200m Run / after the 2nd Round

(Repeat for 6 Sets)

25:00 Cut Off

(Score is Time)

Weightlifting (Optional)

Weightlifting (No Measure)

4×10

Arnold Press

4×10 Lateral Raises

SS w/ 4×10 Bent over flies

4×10

Palm Up front Raises

ss w/Bent over Rows

4×10 – Upright Rows / High Pulls