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CrossFit ThunderDome – CrossFit

Mobility

Scorpion Kicks

Leg Drops

Sampson Stretches

Hamstring Stretches

Butterfly Stretches

Warm-up

CFTD Typical (No Measure)

Tabata

DUs

Squat Holds

Air Squats

Push Ups

Tabata

DUs

Burpees

Lunges

Handstands

Metcon

Metcon (Time)

40-30-20-10

DUs *Scaled is 2x Singles

Wall Ball 20,16(30,20)

*5 Deadlifts 225,145(315,195)

(5 DL is after each set.)

40 DU. 30 DU. 20 DL. 10 DL

40 WB. 30 WB. 20 WB. 10 WB

5 DL. 5 DL. 5 DL. 5 DL