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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
8-12-15
CrossFit ThunderDome – CrossFit
Warm-up
1 (No Measure)
10 Minutes stretching
& Joint Mobility
5 Burpees added to each round
for each athlete not signed in
Group Warm Up
Skill Work
Handstands & HS Walks
Metcon
Metcon (Time)
30 Sit Ups
~~~~~~~
20,15,10
Front Squats 95,65(135,85)
Push Press – Same
Box Jumps 24,20(30,24)
DU’s – Singles=x3
~~~~~~~
30 Sit Ups
Metcon (No Measure)
Tabata
MB Twist
MB V-Ups
MB Flutter Kicks
Plank Jacks
Burpees & Worms (No Measure)
5 Rounds
5 Burpees
5 Inch Worms
5 Air Squats
Broad Jump Across
High Knees Back