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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
9-1-15
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)
35 Sit Ups
4 Rounds
10 Back Rack Lunges 95,65(OHL)
10 Weighted Box SU 95,65/20,16
15 Wall Ball 20,16(30,20)
(10 Weighted Pistols (18,0)
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35 Sit Ups
Metcon (No Measure)
Tabata
x2 V-Ups
Superman
~~~~~~~~~~~
x2 KB Side Raises L&R
CFTD (No Measure)
500m Row
2 Rounds
5 Burpees
10 Jumping Jacks
10 Push Ups
10 Sit Ups
5 Inchworms
2 Sampson Stretches