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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 min mod pace bike ride followed by…
2 ROUNDS
15 Glute Bridges
8 V-Ups
6 Up-Down + Broad Jump
Into…
2 ROUNDS
10 Kang Squats
8 Strict Presses
6 Hang Muscle Snatches*
Strength
Back Squat (5×3 (20X1))
Back Squat @70-80% of 1RM*
-Rest at Least 2:00 b/t Sets-
Workout
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
9 Overhead Squats 65,45(95,65)
9 Bar Facing Burpees
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Slow Pedal on Bike