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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Coaches Choice
Extended Warm-up
Warm-up (No Measure)
10 min. running clock:
3 SETS
5-10 Strict Pull-up
1:00 Handstand Hold
-Rest as Needed b/t Sets-
*Athlete should choose a number for each set that they can do unbroken but is challenging.
(No Measure)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
300m Row/ 600m AB **
30 Plate Ground to OH 35,25
30 Plate Overhead Lunges
**Alternating Row/AB each round
(Score is Time)
Finisher
Metcon (Time)
3 SETS
:30 Plank (elbows)
10 V-ups
:30 Right Side Plank
10 V-ups
:30 Left Side Plank
-Rest 1:00 b/t Sets-
(Score is Time)