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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Acts 20:24
Warm-up
Warm-up (No Measure)
2 SETS…
20 Arm Circles Forward
20 Arm Circles Back
AMRAP x 8 MINUTES
20 Shoulder Taps
5 Push Up to Pike
:20 Pike Hold
7/5 Cal Row
20 Mountain Climbers
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows 25,15 (35,25)*
-Rest 2:00-
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows 25,15 (35,25)*
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery
(No Measure)