11-15-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

As a group

2 Rounds

20 Jumping Jacks

10 Air Squats

10 Good Mornings

10 Push Ups

30 Sec Handstands

Frankenstein Walks

High Knees

Skill Work

DUs

Metcon

Metcon (Time)

4 Rounds

8 SBWB 35,30(50,35)

12 Goblet Squats 53,35(70,53)

8 BBJ 24,20 (10)

25 DUs **Scaled is 50 Singles

Metcon (No Measure)

Core

3 rounds

12 hollow rocks

12 v-ups

12 tuck ups