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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
7-25-17
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
3:00 Row or AB
2 Sets
20 ountain Climbers
2/2 Pigeon Pose
2/2 Sampson Stretch
~~into~~
5 Sets
4 Jumping Lunges
4 Front Squats
(Increase Weight Each Set)
Metcon
Metcon (Time)
15-12-9-6-3
Front Squats 115,75(135,95)
Cals on Row/AB
(Score is Time)
12:00 Time Cap
Metcon (No Measure)
3 Sets :20 Work/:10 Rest
Hollow Rocks
Tuck Ups
V-Ups
Hollow Rock Hold