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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
1-5-16
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
Rope climbing technique and tips.
Metcon
Metcon (Time)
3 Rounds(4)
20 Heavy Rope
15 KB Swing 53,35(70,44)
12 SDHP 53,35(70,44)
9 KB Snatch -53,35(70,44)
6 Trucker Squats 45,25(55)
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300m Row
TD Tabata (No Measure)
Tabata
Jumping Jacks
Push Ups
Sit Ups
Air Squats
200m Run
Tabata
Mountain Climbers
Broad Jumps (across the gray)
Burpees
Sit Ups