10-4-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Handstands

Tabata

Mountain Climbers

Burpees

Lunges

Push Ups

Warm-up (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Handstands

Tabata

Mountain Climbers

Burpees

Lunges

Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Plate Burpees

10 Plate GTOH 45,25

30′ OHL

200m Run after even rounds

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Plate Burpees

10 Plate GTOH 45,25

30′ OHL

200m Run after even rounds

Metcon (No Measure)

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 HR Hold

1 Min Rest