5-24-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Tabata

Squat Holds

Frankenstein Walks

Side Leg Kicks

Scorpion Kicks

Tabata

Jumping Jacks

Air Squats

Leg Drops

Glute Bridge

10 Upward Dogs

4 Sampson Stretch

Skill Work

Rope Climbing

&

Cover things that help strengthen this.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

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1 Mile Run (once)

12 Deadlift 135,95

9 Hang Cleans

6 STOH