Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

~~~into~~~

Across and Back w/the Following X2

High Knees

Butt Kickers

Skip for Height

High Kicks

~~into~~

200m Run

~~Into~~

2 Sets

8 Scap Pull-Ups

8 Small Kip Swings

8 KB SDHP

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Kipping Pull-Ups

and/or

Muscle Ups

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

2:00 Nasal Breathing Only Walk

5:00 Foam Roll Back

2:00 Bicep Smash

(No Measure)