8-31-15

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

Metcon (Time)

Chipper

600m Run

5 Hang SCT 115,75(135,95)

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

10 Goblet Squats – Same

400m Run

5 Hang SCT

15 Alt KB Swing

15 Goblet Squats

200m Run

5 Hang SCT

20 Alt KB Swing

20 Goblet Squats

Metcon (Calories)

Row Tabata

Metcon (AMRAP – Reps)

Sit Up Tabata

Metcon (No Measure)

Plank Tabata

CFTD Lat Lunges (No Measure)

40 DU’s / 100 Singles

3 Rounds

20 Jumping Jacks

10 Lat Lunges

10 KB Good Mornings

10 Push Ups

10 V-Ups

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Shoulder Mobility

Hip Mobility