Wednesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets

400m AB

10 PVC Pass Throughs

10 PVC Good Mornings

8 Push Up to Pike

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2 Sets

8 SB DL

8 SB to OH

8 Up Downs

Workout

Metcon (Time)

25 Up Downs

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4 Rounds

24 Alt DB Snatch 40,25(50,35)

15 Slam Balls 35,30(50,35)

12 HSPU

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25 Up Downs

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats + Glutes

(No Measure)