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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift
Min 2 – :20 Slam Ball OH Press + :20 Lunges
Min 3 – :20 Bootstrappers + :20 Sit-Ups
Workout
Metcon (Time)
3 Rounds For Time
400m Run
20′ SB Lunges 35,30(50,35)
20 SB Box Step Ups 24,20*
20′ SB Lunges
*Step Ups do not have to be alternating, but do have to be split between L and R.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Hamstrings + Lats
(No Measure)