Wednesday

CrossFit ThunderDome – CrossFit

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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)