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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Plank to Pike
Into …
AMRAP x 4 MINUTES
10 Cossack Squats
8 Medball Strict Press
6 Medball Front Squats
Strength
Back Squat (5×3)
5×3
Back Squat*
*Keep loading moderate to moderate-heavy.
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
20 Wall Balls 20,14
15 Lateral DB Box Step Overs 30,20 (50,35)
15 DB Push Press
Box Height 20,16. Hold DBs “Suitcase” style.
(Score is Time)