9-16-15

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

DU’s & Handstands

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min 1+

Alt KB Swing 53,35(70,44)

Plate Push Ups

OHPL 45,25(55,35)

Burpee

Metcon (No Measure)

Tabata

KB Twist

V-Ups

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Side Raises L

Side Raises R