CrossFit – Wed, Mar 13

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

3 Sets

4 25′ Burpee Shuttle Runs

10 Air Squats

2/2 Sampson Stretches

2/2 Pigeon Pose

:30 Child Pose

~~into~~

Warm up on squats

Metcon

Metcon (Time)

3 Rounds For Time

400m Run / 800m AB / 400m Row*

12 Back Squats 115,75(155,105)

12 Goblet Lunges 44,26(53,35)

*Complete 1 Round with each form of cardio

(Score is Time)

Mean Counting on Lunges