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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
10,8 Cals on AB
8 Bootstrappers
5 Push Up to Pike
~~~into~~~
3 Sets
6 Barbell Strict Presses
8 Russian Kettlebell Swings
8 Box Step Ups
Strength
Push Press (Build to a heavy set of 5)
ON A 10:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Press
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
12Min EMOM
5 Hang Clean 95,65(135,95)
5 Front Squats
Max Alt Box Step Ups w/DB*
*Single DB – 40,25(50,35)
(Score is total Box Step Ups)
**:10 rest between Minutes**
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Upper Back + Tricep Smash
(No Measure)