Wednesday

CrossFit ThunderDome – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds

4 Shuttle Runs

5 Inchworms w/ push up

8 MB Cleans

8 MB Strict Press

~~into~~

2 Rounds

5 Wall Ball w/ pause at the bottom

5 Box Jumps

5 Up Downs

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES*

MIN 1 – Gymnastics GOAT (HS Focus)**

MIN 2 – Row (EZ-Mod)

*Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play.

**HS Options…

Beginner: Pike Hold from a Box or DB Press and Hold

Intermediate: Handstand Hold or HSPU Negatives

Advanced: Free Standing HS Hold or Walk

(No Measure)

Workout

Metcon (Time)

3 Rounds for Time

200m Run (400m Run)

20 Wall Ball 20,14 (25)

20 Box Jumps 24,20 (25)

~~~~~~~~

200m Run (400m Run)

(16 Min Cut Off for RX+ Only)