Monday

CrossFit ThunderDome – CrossFit

John 16:33

Warm-up

Warm-up (No Measure)

1 ROUND

25ft Walking Leg Swings

25ft Walking Heel to Butt

25ft Toe Elevated Walk

25ft Heel Elevated Walk

25ft High Knees

25ft Butt Kickers

Strength

Front Squat (5-5-4-4-3-2-1)

20 mins to Build to a 1RM

Workout

Metcon (Time)

3 RFT

20 KB Swings 53,35 (70,53)

20 Goblet Squats

20 KB SDHP

20 Burpees