Wednesday

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