10-12-15

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 (AMRAP – Rounds and Reps)

15 Min 1+

Deadlift 225,135(315,185)

Wall Ball 20,16(30,20)

SDHP 53,35(70,53)

200m run AFTER rounds

4,6,8,10,12…etc.

Metcon (No Measure)

TABATA

Sit Ups

Plank

V-Ups

Flutter Kicks