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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
~~Into~~
25ft High Kicks
25ft Quad Pull
25ft Ankle Roll Outs
25ft High Knees
25ft Butt Kicks
~~Into~~
2 SETS
75m Run
7 Lunge + Lunge + Air Squat
6 Groiners
Workout
“FORREST RUMP” (4 Rounds for time)
4 SETS
ON A 6:00 CLOCK…
600m Run
25* Alt. DB Farmer’s Lunges 40,25(50,35)
25* Toes to Bar
Rest with Time Remaining…
*Decrease by 5 Reps each set.
(Score is Each Set for Time)
NOTE: New Benchmark
Optional Finisher
Metcon (Time)
FOR TIME
20-15-10-15-20
Plate G2OH (45/25)
Straight Leg Sit-Ups
(Score is Time)