7-31-15

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

CFTD InchWorm (No Measure)

2 Rounds

20 Mountain Climbers

10 Push Ups

10 V-Ups

10 Air Squats

10 Jumping Jacks

5 Inch Worms

Metcon (Time)

Sprint Chipper

25 Wall Ball 20,16

30 Front Squats 75,55

30 Seated Press 75,55

*(30 OHS 75,55)

30 SDHP 75,55

25 Wall Ball 20,16

3 Burpees every 3 minutes

(Rx+ <15mins. Begins and ends with a 400m run & includes OHS.)

AB / Core Work