10-6-15

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

Metcon

Metcon (Time)

30 Sit Ups

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5 Rounds

7 BOBs

7 Hang Cleans 115,75(155,95)

7 Push Press – Same

14 Alt KB Swing 53,35(70,44)

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30 Sit Ups

Metcon (No Measure)

TABATA

Evil Wheels

Sit Ups

Plank

V-Ups