8-2-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Row Tabata

Tabata

Jump Rope

Good Mornings

Air Squats

Sit Ups

Tabata

Jump Rope

Side Leg Kicks

Scorpion Kicks

Hip Bridges

Metcon

Metcon (Time)

3 Rounds

30 Wall Ball 20,16(30,20)

12 Front Squats 95,65(135,95)

20 ISO Box StepUps 24,20

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800m Run

**2 Burpees when Equipment is dropped

Metcon (No Measure)

Core Work

Tabata

MB V-Ups

MB Sit Ups

MB V-Ups

MB Flutter Kicks