Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

4:00 LINE DRILLS (Across the Floor and back…each movement)

Knees to Chest

Heels to Butt

Karaoke

Lunge with a Twist

Toe Walk

Heel Walk

~~~~~~~~~

4:00 LINE DRILLS (Across the floor and back…each movement)

High Knees

Butt Kicks

High Skips

~~~Into~~~

2 ROUNDS

10 Wall Ball Push Press

10 WB Front Rack Lunges

10 Box Step Overs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

30 Wall Balls 20,14

20 DB Suitcase Lunges 40,25(50,35)

10 Box Jump Overs 24,20

(Score is Rounds + Reps)