8-11-15

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 +5)

3 Sets of 5 Reps @ Established weight

Each Week increase weight by 5lbs

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200m

3 Wall Walks (Complex)

6 Hang Snatch 95,65(135,85)

9 OHS

12 Wall Ball 20,16(30,20)

CFTD (No Measure)

3 Rounds

10 Jumping Jacks

20 Mountain Climbers

10 Push Ups

5 MB V-Ups

5 MB Get Ups

10 Air Squats

Shoulder Circles F&B

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10 PVC Pass Through