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CrossFit ThunderDome – CrossFit
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)