Thursday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Progressive Pacing on the Bike…

1:00 EZ Pace

1:00 Moderate Pace

:30 Moderate-High Pace

:30 Hard Pace

Into…

2-3 ROUNDS

4 Big Arm Circles Back

4 Big Arm Circles Forward

8 Alt. Samson Stretch

10 Alt. Side Lunges (keep hips low)

12 Perfect Hollow Rocks

Workout

Metcon (No Measure)

6 SETS

ON A 5:00 RUNNING CLOCK…

25/20 Cal Bike

15 Up Downs

Max Plank Any Variety in Remaining Time Until 5:00

-Rest 1:30 Between Sets-

(No Measure)