12-26-18

CrossFit ThunderDome – CrossFit

Weightlifting

Back Squat (2 every 90 Seconds for 5 Sets)

Weight should be 85% 1RM

Metcon

Metcon (Time)

30-20-10

Alt. Barbell Step Ups 20″

GHD Situps

Good Mornings 45/35lb

Mobility

Glute Smash

Quad Smash

Hip Flexor Stretch