9-1-15

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)

35 Sit Ups

4 Rounds

10 Back Rack Lunges 95,65(OHL)

10 Weighted Box SU 95,65/20,16

15 Wall Ball 20,16(30,20)

(10 Weighted Pistols (18,0)

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35 Sit Ups

Metcon (No Measure)

Tabata

x2 V-Ups

Superman

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x2 KB Side Raises L&R

CFTD (No Measure)

500m Row

2 Rounds

5 Burpees

10 Jumping Jacks

10 Push Ups

10 Sit Ups

5 Inchworms

2 Sampson Stretches