6-19-17

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Air Squats

Frankenstein Walks

Inchworms

Tabata

Jump Rope

Lunges

Sampson Stretch

Handstands

Metcon

Metcon (Time)

3 Rounds

400m Run

15 Air Squats

15 KB Swings 53,35(70,44)

15 Thrusters 95,65(115,85)

(2-27-17)

Metcon (No Measure)

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec Hollow Rock Hold

1 Min Rest