Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift

Min 2 – :20 Slam Ball OH Press + :20 Lunges

Min 3 – :20 Bootstrappers + :20 Sit-Ups

Workout

Metcon (Time)

3 Rounds For Time

400m Run

20′ SB Lunges 35,30(50,35)

20 SB Box Step Ups 24,20*

20′ SB Lunges

*Step Ups do not have to be alternating, but do have to be split between L and R.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Hamstrings + Lats

(No Measure)