Wednesday

CrossFit ThunderDome – CrossFit

Warm-up

Row/Tabata (No Measure)

Row 500m

Tabata

Lat Lunges

Burpees

Jumping Jacks

Air Squats

Tabata

Mountain Climbers

Push Ups

Sit Ups

Air Squats

Strength

Push Jerk (20 mins. to find your 3RM Push Jerk.)

Workout

Metcon (Time)

Row 300m/AB 600m

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4 Rounds

10 OHS 95,65 (115,85)

30 DU’s (50)

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Row 300m/AB 600m

*Scaled DU’s is 30 Heavy Rope.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Doorway Stretch (R)

1:00 Doorway Stretch (L)

1:00 Down Dog

1:00 Seal Pose

(No Measure)