Monday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*

400m Run

50 KB Front Rack Lunges 53,35

40 Box Jump + Step-Down 20,16

20 Hand Release Push-ups

30 Up-Downs

20 Hand Release Push-ups

40 KB FR Lunges

50 Box Step Ups

400m Run

*Weight Vest Optional

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching – Full Body

(No Measure)