Friday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3:00 BIKE INCREASING EFFORT

MIN 1: EASY

MIN 2: EASY+

MIN 3: MODERATE

-THEN-

3 ROUNDS FOR TIME

10 Tempo Air Squats (33X1)

15 PVC Good Mornings

10 Cossack Squats

**5 MIN CAP on the 3 Rounds**

Workout

ThunderDome Baseline – Strength (Weight)

ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat
*Rest at Least 5:00 before Sprint Effort.

ThunderDome Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike

Accessory Work

Metcon (No Measure)

On Your Own Time

4 Rounds

5 Back Squats (Heavy)

w 50′ OH Plate Lunges 45,25

after each Set

~~~then~~~

4 Rounds

8/8 King Squats (Mod Heavy)

10 Air Squats

~~~then~~~

4 Rounds

8 Good Mornings (Heavy)

8 Heavy Straight Leg Sumo Deadlift

***Toes pointed Forward