8-12-15

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

Skill Work

Handstands & HS Walks

Metcon

Metcon (Time)

30 Sit Ups

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20,15,10

Front Squats 95,65(135,85)

Push Press – Same

Box Jumps 24,20(30,24)

DU’s – Singles=x3

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30 Sit Ups

Metcon (No Measure)

Tabata

MB Twist

MB V-Ups

MB Flutter Kicks

Plank Jacks

Burpees & Worms (No Measure)

5 Rounds

5 Burpees

5 Inch Worms

5 Air Squats

Broad Jump Across

High Knees Back