4-1-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

V-Ups

Push Ups

Air Squats

Tabata

Burpees

Sit Ups

Air Squats

Hand Stands

Metcon

Metcon (Time)

Partner WOD

4 RFT

250m Row

15 KB Swing 53,35

15 Goblet Squats

12 SB push Ups

12 SB V Ups 35,30

200m Run

Each partner completes 4 Rounds

Partner resting starts row when working partner starts their run.

Metcon (No Measure)

Core Work

Tabata

MB Sit Ups

MB Twist

Plank Jacks

MB Flutter Kicks