Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

4 Shuttle Runs

10/10 Leg Swings

10/10 Ankle Roll Outs

High Knees -> & & <-
~~Into~~

2 ROUNDS

4 Shuttle Runs Runs

10 Up-Downs

8/8 DB Sumo Deadlift

8/8 DB Hang Upright Row

8/8 Strict Press

Workout

Metcon (Time)

4 ROUNDS FOR TIME

30 Alt. DB Hang Snatch 40,25(50,35)

10 Burpees Over DB

CG2CG Run

(Score is Time)

Metcon

Metcon (Time)

FOR TIME

100m Single DB Front Rack Lunge*

*DB Held across the chest. Every 20m, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.

(Score is Time)

DB is what you performed the WOD with.

Across the WOD floor is 10m. 20m would be turf to turf and back.