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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
7-31-15
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
CFTD InchWorm (No Measure)
2 Rounds
20 Mountain Climbers
10 Push Ups
10 V-Ups
10 Air Squats
10 Jumping Jacks
5 Inch Worms
Metcon (Time)
Sprint Chipper
25 Wall Ball 20,16
30 Front Squats 75,55
30 Seated Press 75,55
*(30 OHS 75,55)
30 SDHP 75,55
25 Wall Ball 20,16
3 Burpees every 3 minutes
(Rx+ <15mins. Begins and ends with a 400m run & includes OHS.)