Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

4 Shuttle Runs

10 Toe Touch Jumping Jacks

10 PVC Pass Throughs

10 PVC Good Mornings

10 V-Ups

5 Push UP to Pike

Workout

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

16 Alt KB Swings

15 Rower Crunches (20)

8/8 Hollow SA DB Press (10/10)

10 Body Weight Rows (12)

~~Rest 90 Secs~~

8 Min AMRAP

16 Lateral KB Swings

15 V-Ups (20)

12 Plate Push Ups(18)

8/8 Hollow SA DB Press (10/10)

~~Rest 90 Secs~~

8 Min AMRAP

16 Alt KB Swings

15 Rower Crunches (20)

8/8 Hollow SA DB Press (10/10)

10 Body Weight Rows (12)

KB Weight today – 53,35(70,44)DB Weight today -35,25(45,35)

SA=Single Arm

Score today is All of your completed Rounds added together and then all of your reps in your uncompleted rounds added together.

Finisher

Metcon (No Measure)

6 SETS

:30 Max Alt. V-Ups

:30 Tall Plank Hold

-No Additional Rest b/t Sets-

(No Measure)