8-18-15

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)

4 RFT

5 Bear Complex 115,75

20 Alt KB Swing 53,35

20 Wall Ball 20,16

5 Burpees

Metcon (No Measure)

Tabata

MB Twist

MB V-Ups

MB Flutter Kicks

Plank Jacks

CFTD_5 (No Measure)

2 Rounds

20 Mountain Climbers

10 Push Ups

10 Sit Ups

10 MB Get Ups

10 Air Squats

High Knees / Butt Kicks

Sampson Stretch