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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Play a Game!
Then…
3 ROUNDS
20 Plank Medball Taps → Mountain Climbers → Groiners
10 Med Ball Power Clean → Med Ball Push Press → Med Ball G2OH
10 Air Squats → Lunges → Sit-ups
Recovery Workout
Metcon (AMRAP – Rounds and Reps)
15# Bars or Axle Bars Only Please!
EMOM x 10 MINUTES
MIN 1 — AMRAP of 8 GTOH 90,70 + 4 PPU
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 20′ OHL 90,70 + 4 Up-Downs
MIN 2 — Row or Bike, Moderate Effort
Each round athletes will pick up where they left off
Add total rounds from the first AMRAP with the rounds in the second AMRAP for a combined score. Do the same with the reps.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
10:00 Foam Rolling
5:00 Upper Back & Lats
5:00 Quads & IT Band