Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

~~~~~~~

3 Sets

20 Jumping Jacks

2/2 Groiners

4 Inchworms

5/5 Step Ups

2/2 Pigeon Poses on Box

Workout

Metcon (6 Rounds for reps)

6 Sets of…

4 Min AMRAP

CG2CG Run (400m)

~~Then AMRAP~~

10 Air Squats

10 Box Step Ups

10 Sit Ups (V-Ups)

Rest 1 Min Between Sets

Each set the athlete will perform 1 run followed by as many reps as possible of the 10-10-10.

EACH ROUND SCORED SEPARATELY.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Cool Down Walk (Nasal Breathing Only)

1:00 Lizard (R)

1:00 Lizard (L)

1:00 Calf Stretch (R)

1:00 Calf Stretch (L)

2:00 Forward Fold