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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
1:30 Bike (Moderate Pace)
:30 Tuck Hold
:30 Superman Hold
12 Thrusters w/sit up weight(WOD)
Workout
Metcon (4 Rounds for reps)
4 SETS NOT FOR TIME
3/3 DB Turkish Get-Up 35,18(53,35)*
15 DB Bent Over Row 65,45(85,65)**
25 Weighted Sit-ups (Athlete Choice)***
Max Unbroken Strict Dips****
-Rest as Needed Between Sets-
*On TGU, perform 3 reps on L side then 3 reps on R side.
**LIGHT!! Tempo 2121
**For weighted sit-up, suggested 16,12.
***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.
Finisher
Metcon (Calories)
IN TEAMS OF 3…
ON A 10:00 RUNNING CLOCK…
Max Cal Bike
*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.