7-14-15

CrossFit ThunderDome – CrossFit

Warm-up

CFTD Lat Lunges (No Measure)

40 DU’s / 100 Singles

3 Rounds

20 Jumping Jacks

10 Lat Lunges

10 KB Good Mornings

10 Push Ups

10 V-Ups

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Shoulder Mobility

Hip Mobility

Metcon

Metcon (No Measure)

10 min EMOM

Partner Handstands

25 Secs Each

Beginners can work on the wall

Metcon (Time)

Partner WOD

10 Burpees (x2)

100 DU’s – 250 Singles

30 Hang Snatch 115,75

30 Front Squats 115,75

200m Run (x2)

40 Plate Push Ups

40 OHPL 45,25

200m Run (x2)

50 Alt KB Swing 53,35

50 Goblet Squats 53,35

100 DU’s – 250 Singles

10 Burpees (x2)