9-9-15

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

10 Burpees

10 Thrusters 95,65(135,85)

10 Plate Push Ups

15 SDHP 53,35(70,44)

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250m Row

Metcon (No Measure)

Tabata

Sit Ups

Flutter Kicks