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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
4-19-24
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up / DB-DLHCSP (AMRAP – Reps)
2 Sets
2 Shuttle Runs
60′ Butt Kicks
15 Toe Touch Jumping Jacks
10 Push Up to Pike
~~into~~
3 Sets w/WOD Dumbbell(2 Hands)
8 Deadlifts
8 Hang Cleans
8 Strict Press
8 Plank Shoulder Taps
Metcon
Metcon (Time)
4 Rounds for Time
200m Row / 500m AB*
20 Alt DB Snatch 40,25(50,35)
15 Plate Push Ups
15 V-Ups (Toes to Bar)
(Score is Time)
*Alt Row and AB each round
Weightlifting (Optional)
Weightlifting (No Measure)
Bench Press
Reps – 12-8-4-1-1-4-8-12
Weight goes up as Reps go down
and vice versa
Slight Incline DB Bench Press
5×8-10 (Heavy)
Super Set with
Cable tricep Extensions
Skull Crusher Pull Overs
4×8-10
w/8-10 presses at the end of
each set