7-1-15

CrossFit ThunderDome – CrossFit

Warm-up

1 (No Measure)

10 Minutes stretching

& Joint Mobility

5 Burpees added to each round

for each athlete not signed in

Group Warm Up

Weightlifting

Strict Press (3×5 +5lbs)

3 Sets of 5 Reps @ Established weight

Each Week increase weight by 5lbs

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 BBJ 24,20

5 KB Complex 53,35

10 SDHP 53,35

10 Wall Ball 20,16

Metcon (No Measure)

TABATA

KB Twist

Plank Jacks

V Ups

KB Hollow Rock