Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 AB

2 Sets Down & Back

High Knees

Butt Kicks

Frankenstein Walks

~~~into~~~

2 Sets

4 Shuttle Runs

10 Air Squats

10 Jumping Lunges

Workout

Metcon (Time)

4 Rounds for TIme

400m Run

30 Air Squats

35′ Forward Lunges

35′ Reverse Lunges

*RX+ w/weight vest

Subtract 2 Air Squats for

each extra mile ran this week.

Metcon (Distance)

Miles for the Week