12-29-15

CrossFit ThunderDome – CrossFit

Warm-up

Row/TABATA (No Measure)

Everyone Rows 500m

TABATA

Push Ups

Sit Ups

Jumping Jacks

Burpees

TABATA

Push Ups

Sit Ups

Mountain Climbers

Burpees

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Wall Ball 20,16

10 Pull Ups

10 Goblet Squats 53,35

10 KB Swing

20 DUs every 3 Minutes

3,6,9,& 12

(50 Singles)

Metcon (No Measure)

TABATA

MB Twist

Sit Ups

Plank

Flutter Kicks