Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike (EZ-Mod)

10 Air Squats

5/5 SA DB Arnold Press

5 Inch Worms

~~into~~

2 ROUNDS

:30 Bike (Mod-Hard)

20 Mountain Climbers

5/5 Split Squat

5 Push-Up to Pike

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

:30 Handstand Hold

3 Strict HSPU Lowers (:03 Descent)

10 Slow Narrow Stance Air Squats

(Alt weight from leg to leg each Rep)

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

5 HSPU (5 Strict)

10 Air Squats (Alt. Pistols)

15/12 Cal Bike

(Score is Rounds + Reps)