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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
4-9-24
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
1k on AB
→2 Sets
20 Mountain Climbers
:20/:20 Lunge Stretch
:20/:20 Abductor Lunge Stretch
:20/:20 Pigeon Pose
~~~into~~~
3 Sets
8 Alt Reverse Lunges
5 Up Downs
5 Pike Push Ups
Metcon
Metcon (Time)
Cals on AB 30,25
~~~~~~
4 Rounds
8 Alt Devils Press 40,25(50,35)
50′ Reverse DB Lunges 40,25(50,35)
~~~~~~
Cals on AB 30,25
(Score is time)
Metcon (No Measure)
Tabata
Sit Ups
Plank Jacks
Sit Ups
Flutter Kicks
Weightlifting (Optional)
Weightlifting (No Measure)
Warm Up Back Squats
→then
5×5 Back Squaats
w/10-15 Strict Good Morning
w/empty barbell
3 Sets 10/10 Bulgarian Split Squats
w/8/8 Romanian Deadlifts
5×8-10 Narrow Stance Back Back Squat
(Feet together)