4-9-24

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

1k on AB

→2 Sets

20 Mountain Climbers

:20/:20 Lunge Stretch

:20/:20 Abductor Lunge Stretch

:20/:20 Pigeon Pose

~~~into~~~

3 Sets

8 Alt Reverse Lunges

5 Up Downs

5 Pike Push Ups

Metcon

Metcon (Time)

Cals on AB 30,25

~~~~~~

4 Rounds

8 Alt Devils Press 40,25(50,35)

50′ Reverse DB Lunges 40,25(50,35)

~~~~~~

Cals on AB 30,25

(Score is time)

Metcon (No Measure)

Tabata

Sit Ups

Plank Jacks

Sit Ups

Flutter Kicks

Weightlifting (Optional)

Weightlifting (No Measure)

Warm Up Back Squats

→then

5×5 Back Squaats

w/10-15 Strict Good Morning

w/empty barbell

3 Sets 10/10 Bulgarian Split Squats

w/8/8 Romanian Deadlifts

5×8-10 Narrow Stance Back Back Squat

(Feet together)