Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

2 Sets

20 Crossbody Mountain Climbers

10 Air Squats

10 Push Ups

4/4 Knees to Chest Stretch

8 Jumping Lunges

Workout

Metcon (Time)

For Time

400m Row

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10-1

Goblet Squats 53,35(70,44)

Slam Ball Lunges 35,30(50,35)

Box Jumps 24,20

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400m Row

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Foam Roll Right Quad

1:00 Foam Roll Left Quad

1:00 Pigeon Pose (R)

1:00 Pigeon Pose (L)

(No Measure)