8-13-15

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

Metcon

Metcon (Time)

Chipper

35 Wall Balls 20,16(30,20)

35 Hang Clean 75,55(95,65)

25 Sit Ups

25 Plate Push UPS

25 Goblet Squats 53,35(70,53)

25 Sit Ups

25 OH Lunges 75,55(95,65)

25 Seated Press – Same

25 Sit Ups

500m Row

3 Burpees every 3 Minutes

CFTD – JJ (No Measure)

2 Rounds

20 Mountain Climbers

10 Push Ups

10 Sit ups

10 Air Squats

10 Broad Jumps

20 Jumping Jacks