9-28-15

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)

50 DU’s / 150 Singles

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6 Rounds

5 HSPU (Deficit)

15 Air Squats (20)

5 Burpees (10)

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500m Row

Metcon (Calories)

Row Tabata

Metcon (AMRAP – Reps)

Sit Up Tabata

Metcon (No Measure)

L-Sit Tabata

Warm-up

CFTD (No Measure)

3 Rounds

10 Jumping Jacks

20 Mountain Climbers

10 Push Ups

5 MB V-Ups

5 MB Get Ups

10 Air Squats

Shoulder Circles F&B

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10 PVC Pass Through