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Friday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 5 Deadlift (light load, focus on smooth path up & down the body) 5 Push-Up to Down-Dog (open up shoulders) 5 Hollow Rocks 25’...
Saturday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman Hold Partner Workout Metcon (Time) IN TEAMS OF...
Tuesday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell! 1 set of each, starting with: 15 Elbow Punches 10...
Wednesday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10/8 Calories on the Bike (Increasing effort) 5 Inch Worms 8 Arm Haulers 8 Scap Pull-ups 8 Bootstrappers 8 Sots Presses (PVC) Into… 2...
Thursday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row Into… 3 ROUNDS 5/5 KB Single Leg RDLs 5 Russian KB Swings 5/5 Single Arm KB Push Press 5 Slam Balls 5/5 Alt. Lunges Skill Warm-up...
Friday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats...
Saturday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 400m Run 800m AB 400m Row Then move into Teaching Warm-up! Workout Metcon (Time) Partner...
Sunday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2-3 minutes of light Rowing or Biking. then… 3 ROUNDS 25’ Bear Crawl 25’ Frog Jumps (Jumping Air Squat) 25’ Broad Jumps 25’ Burpee Broad Jumps Strength Metcon...