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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Isaiah 9:2-7
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Groiners
5/5 Wall Ball Around the Worlds**
10 Wall Ball Push Press
Into…
2 ROUNDS
10 Cossack Squats
10 Med Ball G2O
10 Wall Ball Front Squats
**Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps
Workout
Metcon (AMRAP – Reps)
5 SETS FOR MAX REPS
1:00 – DU’s
1:00 – Wall Balls 20,14
1:00 – DB Up-Downs 35,20
-Rest 1:00 b/t Sets-
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs & Chill!
(No Measure)