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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
7-14-15
CrossFit ThunderDome – CrossFit
Warm-up
CFTD Lat Lunges (No Measure)
40 DU’s / 100 Singles
3 Rounds
20 Jumping Jacks
10 Lat Lunges
10 KB Good Mornings
10 Push Ups
10 V-Ups
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Shoulder Mobility
Hip Mobility
Metcon
Metcon (No Measure)
10 min EMOM
Partner Handstands
25 Secs Each
Beginners can work on the wall
Metcon (Time)
Partner WOD
10 Burpees (x2)
100 DU’s – 250 Singles
30 Hang Snatch 115,75
30 Front Squats 115,75
200m Run (x2)
40 Plate Push Ups
40 OHPL 45,25
200m Run (x2)
50 Alt KB Swing 53,35
50 Goblet Squats 53,35
100 DU’s – 250 Singles
10 Burpees (x2)