Tuesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3-4 ROUNDS…

100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs

8/8 DB Filly Lunges

10 DB Bent Over Rows

10 DB Death March

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run*

15 Up-Downs

10 Strict Pull-ups

Increase run distance by 50m each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Lat Rolling

3:00 Banded Distraction

3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.