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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
4-4-24
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
500m Row
3 sets
10 Toe Touch Jumping Jacks
10 Air Squats
5 Push Ups
5 Pike Push Ups
~~into~~
Warm Up
Push Press & Box Jumps
Metcon
Metcon (Time)
DO NOT DROP THE BARS
4 Rounds
4 Burpee Box Jump Overs 24, 20
20 Alt KB Swings 53,35 (70,44)
4 Burpee Box Jump Overs 24,20
10 Push Press 95,65(115,85)
→800,700m on AB←
2 More Rounds
(Score is Time)
Weightlifting (Optional)
Weightlifting (No Measure)
Seated DB Press
4×8-10
Later Raises 5×5
w/ Slightly Bent over Flies 5×8-10
Double DB Hang High Pulls
4×8-10