Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

4 Shuttle Runs

10 Scap Pull-Ups

5/5 DB Arnold Press

:20 Tuck Hold

~~~Into~~~

2 ROUNDS

4 Shuttle Runs

10 Tight Kip Swings

5/5 DB Push Press

10 Tuck-Ups

Strength

Metcon (No Measure)

EMOM x 10 MINUTES

Odd – 5-7 or More Strict Toes to Bar or Knees to Chest

Even – 5-7 SA DB Press on MB*

*This is to familiarize yourself with the movement.

Workout

Metcon (Time)

6 Rounds For Time

8 Toes to Bar (10)

12 Wall Ball (15)

12 SA DB Press 35,20(50,30)*

~~~Row 400,300 after 2,4&6

SA DB Press is a “bench press” style press with the athletes shouldersresting on their MB.

Althletes will alternate arms each round.

(Score is Time)