Tuesday

CrossFit ThunderDome – NC COMPETE

A. CONDITIONING

Warm-up (No Measure)

FOR QUALITY*

10:00 Slow Monostructural Work

10:00 Pre-hab or Mobility

*Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional work this week. August will begin focus for October Open.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 ROUNDS (Increasing Effort Each Round on Bike)

10/8 Calorie Bike

10 Ring Rows

10 KB Filly Lunges (5 each)*

:20 Double KB Front Rack Hold at the Bottom of Squat (Light!)

Workout

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – Gymnastic Pull of Choice*

MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options for Gym. Pull…

5-10 Ring Rows

5-10 Strict Pull-ups

5-15 Kipping Pull-ups

1-2 Legless Rope Climbs

2-3 Rope Climbs