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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Fri, Feb 16
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
5:00 Row
2 Sets
4 Burpee Shuttle Runs
4 30′ Side Shuffle
4/4 Cosak Squats
~~into~~
3 Sets w/empty barbell
8 Hang Snatch
8 Thrusters
8 Kip Swings
Metcon
Metcon (AMRAP – Rounds and Reps)
DO NOT DROP BARS FROM OH
18 Min AMRAP
10 Hang Snatch 95,65
10 Toes to Bar or 15 V-Ups
10 Thrusters
10 Pull Ups
→250m Row after EVEN rounds←
or 500m AB. Do not have to alt.
(Score is total Rounds & Reps)
Weightlifting (Optional)
Weightlifting (No Measure)
Super Set the following
6×8 Alt DB Curls (Increase each set)
w/8-12 Tricep extention
~~into~~
4×8 DB Preacher Curls
w/8-10 Cable tricep kickbacks
~~into~~
3×8-10 Straight bar curls