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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
8-19-15
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
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
CFTD InchWorm (No Measure)
2 Rounds
20 Mountain Climbers
10 Push Ups
10 V-Ups
10 Air Squats
10 Jumping Jacks
5 Inch Worms