9-2-15

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

Weightlifting

Strict Press (3×5 +5lbs)

3 Sets of 5 Reps @ Established weight

Each Week increase weight by 5lbs

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min 1+

Deadlifts 115,75(135,95)

Hang Clean – Same

Front Squats -Same

Push Press – Same

Burpees at the beginning of the odd number rounds

Community Day (No Measure)

20 Mountain Climbers

15 Push Ups

15 Sit Ups

15 Jumping Jacks

15 Air Squats

15 Floor Sweepers

Sampson Stretch (15 Sec Hold each side)