5-19-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Sit Ups

Tabata

Jump Rope

Good Mornings

Push Ups

Hand Stands

Skill Work

HSPU and Kipping

Metcon

Metcon (Time)

100 DUs or 250 Singles

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3 Rounds

7 HSPU (Strict)

10 Snatches 115,75(155,95)

10 Push Press – Same

7 Pull Ups (Strict)

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500m Row

Metcon (No Measure)

Core Tabata

MB Twist

MB Sit Ups

Plank Jacks

MB Flutter Kicks