8-1-17

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

2 Sets

2 Shuttle Runs

60′ Butt Kicks

2/2 Sampson Stretch

4/4 Shin Box Extensions

6/6 Deadbug w/3 Sec Squeeze

~~into~~

5 Sets / *increase weight each set

2 Deadlifts

2 Hang Cleans

2 Front Squats

Metcon

Metcon (Time)

For Time

800m Run

25 Back Squat 95,65(135,95)

600m Run

18 Back Squat 115,85(155,105)

400m Run

10 Back Squat 135,95(185,135)

TD Mobility

Mobility Work (No Measure)

:30 Stretch / :15 Rest (Transition)

3 Sets

Pigeon Pose L

Pigeon Pose R

Cobra Pose

Frog/Cat to Cow