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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS*
*Each round will progress in complexity, with the row building in intensity each time.
250m Row (Easy → Mod → Hard)
10 Air Squat → PVC Front Squat → PVC Overhead Squat
7 Push Up Chest→ Shoulders → Face
7 Scap Pull Up → Chin Ups → Pull Ups
7 Sit Ups → Lying Leg Lift → Hanging Knee Raise
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 3-5 Reps Tall Box Jump*
MIN 2 – Max L-Hang or Tuck-Hang
*Suggested max height of 36″
Workout
Metcon (3 Rounds for reps)
3 SETS FOR MAX REPS
1:00 – Cal Row
1:00 – Strict Ring Dip or Parallette Dip*
1:00 – Box Jump 24,20
1:00 – Toe to Bar
-Rest 1:00 b/t Sets-
*Box Dips