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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
8-13-15
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
Metcon
Metcon (Time)
Chipper
35 Wall Balls 20,16(30,20)
35 Hang Clean 75,55(95,65)
25 Sit Ups
25 Plate Push UPS
25 Goblet Squats 53,35(70,53)
25 Sit Ups
25 OH Lunges 75,55(95,65)
25 Seated Press – Same
25 Sit Ups
500m Row
3 Burpees every 3 Minutes
CFTD – JJ (No Measure)
2 Rounds
20 Mountain Climbers
10 Push Ups
10 Sit ups
10 Air Squats
10 Broad Jumps
20 Jumping Jacks