Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 7:00 MINUTE CLOCK

1:30 Row (MOD PACE)

~~~Into~~~

2 ROUNDS

10 Bootstraps

10 Alt. Cossack Squats

10 Push-Up to Pike

~~~Into~~~

2 ROUNDS

6 Lunge + Lunge + Air Squat

6 Slamball G2O

30 Crossbody Mountain Climbers

Workout

Metcon (AMRAP – Reps)

For Reps

5 Min

Max Cals on AB / Rower

~~into~~

5 Min AMRAP

15 Slam Balls 35,30(50,35)

10 Slam Ball Front Squats

5 Jumping Air Squats

~~into~~

5 Min

Max Cals on AB / Rower

*Total Cals are added as Reps. 1 Round of AMRAP = 30 Reps.

(Score is Total Reps)

Strength

Back Squat (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep)

12-10-8-6-4-2-1-1

Increase weight each set

2-6-10

Decrease weight each set

(Score is 1×1 Weight)

Week 1 of 9