10-23-15

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

Skill Work

Handstand and HS Walks

Metcon

Metcon (Time)

~~~35 Sit Us~~~

4 RFT

25 Air Squats (30)

10 Pull UPS (C2B+3 MU)

15 Push UPS (25)

~~~35 Sit Ups~~~

Metcon (AMRAP – Reps)

Tabata

Sit Ups

Plank

V-Ups

Burpees

Score is total numbers of burpees