9-30-15

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

Warm-up

(No Measure)

Stretch

2 Rounds

25 Jumping Jacks

20 Mountain Climbers

High Knees / Butt Kicks

Metcon

Metcon (Time)

200m Row

10 Push Ups

10 V-Ups

Rest

3 Rounds.

Slowest round is your score

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200m MB Run

10 Wall Ball 20,16

10 OH MB Lunges

10 MB V-Ups

3 Burpees if MB is

dropped or falls to

the ground.