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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
FOR TIME
3:00 Min Row
-THEN-
BARBELL SPECIFIC WARM-UP…
AMRAP X 5 MINUTES
10 Elbow Punches (Each Arm)
8 Back Rack Strict Press
6 Front Rack Push Press
4 Pausing Thruster (:02 Hold at the Bottom of the Squat)
Strength
Thruster (3×5)
3 x 5
Thruster
Work up to moderately heavy weight
Workout
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
35# is RX for Females
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads