Friday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt Groiners

10 Bootstrappers

10 Bird Dogs

10 Deadbugs

Into…

ON A 7:00 CLOCK…

2:00 Bike

30 Alt Reverse Lunges w/ Torso Twist*

20 Banded Monster Walks**

10 Plank Rotations

Bike in the Remaining Time

*Lunge and twist towards front leg

**10 steps to the Right, 10 steps to the Left

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

30/25 Cal Bike

20 Back Rack Lunges (95/65)|(65/45)

1:00 Wall Sit

1:00 Quad Crawl

1:00 Weighted Russian Twists (Athlete Choice)

-Rest as needed b/t Sets-

(No Measure)