Tuesday

CrossFit ThunderDome – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 SETS

CG Run

10/10 Leg Swings

10 Bootstrapper Squats

10 Good Mornings

~~~Into~~~

2 SETS

CG Run

5 Lunge + Lunge + Air Squat

10 Plate Ground to Overhead

10 Alt. V-Ups

Workout

Metcon (Time)

FOR TIME

25 Back Squats 115,75

600m Run, 800m Row, 1200m AB

50 Air Squats

600m Run, 800m Row, 1200m AB

50 Lunges

600m Run, 800m Row, 1200m AB

50 Box Step Ups 24,20

(Score is Time)

*On the “600m Run, 800m Row, 1200m AB”, you will perform only one of these, but must comeplete a different one the next time and the third one on the last set. The order of these are your choice.

Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY*

1:00 Elbow Plank

:30 Left Side Plank

:30 Right Side Plank

1:00 Elbow Plank

*Must be performed unbroken. Lower times as needed.

-Rest as Needed b/t Sets-

(No Measure)