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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
“Simon Says”
RULE: When Simon Says, perform 5 reps of the movement
EXAMPLES: Up-Downs, Jumping Jacks, Air Squats, Sit-Ups
OR
AMRAP x 5 MINUTES
5 Inch Worm + Push-Up
10 Alt Groiners
10 Slam Ball G2OH
20 Alt Lunges
Workout
Metcon (AMRAP – Reps)
4 – 3 Min. AMRAP ***
5 Plate Push-ups 45,25
10 Plate GTOH
25′ OH Lunge
***1 min rest between AMRAP
****attempt to do all reps unbroken
AB / Core Work
Ab Burner (No Measure)
3 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec Hollow Rock Hold
1 Min Rest
Goal is to complete each round without stopping, even if more rest is needed between rounds.