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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
:45 Row
10 Slam Ball Deadlift
5 Push-Up to Pike
5/5 Single Arm Slam Ball Press
Following the warm-up, review the movements for the WOD and review the HSPU and scaling options.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Handstand Push-Ups
30 Slam Balls 35,30 (35,50)
15 Handstand Push-Ups
25/20 Cal Row
(Score is Time)
AB / Core Work
CFTD Core (No Measure)
3 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec Hollow Rock Hold
1 Min Rest