12-20-23

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

500m Row

2 Sets

10 Toe Touch Jumping Jacks

4/4 Worlds Greatest Stretch

5 Push Up to Pike

:30 Cobra Pose

~~into~~

3 Sets

5 KB SDHP

8 Box Step Ups

10 Kip Swings

Metcon

Metcon (Time)

4 Rounds for Time

200m Run

10 Up Down Box Jumps 24,20

20 Alt KB Swings 53,35(70,44)

~~~~~~~~~~

200m Run

(Score is Time)

Core Work (No Measure)

Tabata

Hollow Rocks

V-Ups

Tuck Ups

Plank