1-5-16

CrossFit ThunderDome – CrossFit

Warm-up

1 (No Measure)

10 Minutes stretching

& Joint Mobility

5 Burpees added to each round

for each athlete not signed in

Group Warm Up

Skill Work

Rope climbing technique and tips.

Metcon

Metcon (Time)

3 Rounds(4)

20 Heavy Rope

15 KB Swing 53,35(70,44)

12 SDHP 53,35(70,44)

9 KB Snatch -53,35(70,44)

6 Trucker Squats 45,25(55)

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300m Row

TD Tabata (No Measure)

Tabata

Jumping Jacks

Push Ups

Sit Ups

Air Squats

200m Run

Tabata

Mountain Climbers

Broad Jumps (across the gray)

Burpees

Sit Ups