10-19-15

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)

3 RFT

5 Bear Complex 95,65(135,85)

15 Pull Ups (10 C2B+3 Bar MU)

20 Wall Ball 20,16(30,20)

25 DU’s – 75 Singles

Metcon (No Measure)

TABATA

MB Twist

MB Flutter Kicks

MB V-Ups

Plank