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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
8-31-15
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
Metcon (Time)
Chipper
600m Run
5 Hang SCT 115,75(135,95)
10 Alt KB Swing 53,35(70,44)
10 Goblet Squats – Same
400m Run
5 Hang SCT
15 Alt KB Swing
15 Goblet Squats
200m Run
5 Hang SCT
20 Alt KB Swing
20 Goblet Squats
Metcon (Calories)
Row Tabata
Metcon (AMRAP – Reps)
Sit Up Tabata
Metcon (No Measure)
Plank Tabata
CFTD Lat Lunges (No Measure)
40 DU’s / 100 Singles
3 Rounds
20 Jumping Jacks
10 Lat Lunges
10 KB Good Mornings
10 Push Ups
10 V-Ups
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Shoulder Mobility
Hip Mobility