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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Team 1k Row!!
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With Same Partner…
AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
ThunderDome Baseline – Aerobic (Time)
ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.
**Rest at Least 5:00 before the Bodyweight AMRAP
ThunderDome Baseline – Bodyweight (AMRAP – Rounds and Reps)
12 MIN AMRAP
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
Extra Credit
Metcon (No Measure)
On Your Own Time
21-15-9
Bench Press 115,65(155,95)
Horizontal Pull Ups(w/feet on MB)
~~then~~
21-15-9
Parallette Dips (Weighted)
w/10/10 SA DB Bent Over Row
after each set. HEAVY DBs