9-10-15

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 & L-Sits

Metcon

Metcon (Time)

30 Sit Ups

~~~~~~~~~~~~~~~

10-1

Alt KB Swing 53,35(70,44)

Goblet Squats – Same

Box Jumps 24,20(30,24)

~~~~~~~~~~~~~~~

30 Sit Ups

3 Burpees every 3 minutes

Metcon (No Measure)

Tabata

Sit Ups

Plank

V-Ups

Hollow Rock