Thursday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Game Time!

Then…

2 ROUNDS…

20 Jumping Jacks

20 Mountain Climbers

20 Lunges

20 Hollow Flutter Kicks

20 Air Squats

10 Groiners with Twist

10 Forward Leg Swings (each side)

10 Lateral Leg Swings (each side)

Metcon

Metcon (Time)

3 Rounds For Time

30 Wall Ball 20,14

30 KB Swing 53,35

30 DUs

~~~~~~~~~~~~~

Cals on AB 30,25

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling or 5:00 Flow Stretching