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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
WITH A 10 MINUTE RUNNING CLOCK..
200m Run
-then-
2 x Line Drills (This will be performed down to the end of the gym and back)
High Knees
Butt Kicks
Frankenstein Walks
Knee Hugs
Side Shuffles
-then-
2 ROUNDS
:30 Double Unders
10/10 Single Leg RDLs
8/8 Single Arm Front Rack Lunges
RDL Romanian DL (KB 44,26)
Lunges – 8 L with each arm
Workout
Metcon (Time)
FOR TIME
1000m Row
800m Run
40 Double Unders (80)
40 Single DB Step-Ups 40,25(50,35)(24,20)
500m Row
400m Run
20 Double Unders (40)
20 Single DB Step-Ups
-24:00 Time Cap-
Optional Finisher
Warm-up (No Measure)
3 SETS
10/10 Single DB Bent Over Row
10/10 Single Leg Glute Bridge-Up