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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
2:00 AB
60′ High Knees
60′ Butt Kickers
60′ Frankenstien Walks
~~into~~
3 Sets w/empty bar
8 High Pull
8 Strict Press
8 Push Up to Pike
8 Pike Push Ups
Workout
Metcon (Time)
3 Rounds For Time
400m Run
10/10 Hang KB Cleans 53,35(70,44)
10 Push Press 95,65(135,95)
10 Plate Push Ups
Cool Down
Warm-up (No Measure)
2 ROUNDS FOR RECOVERY
1:00 EZ Row
12 Slow Arm Haulers
10 Alt. Bird Dogs
8/8 Side Plank Rotations
1:00 Child’s Pose
(No Measure)