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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Mon, Feb 12
CrossFit ThunderDome – Location – CrossFit
Warm Up
Warm Up (No Measure)
3 Sets
300m Row
10 Push Up to Pike
10 Bootstrapper Squats
1/1 Worlds Greatest Stretch
Metcon
Metcon (Time)
42-30-18
600-400-200 Run
Wall Ball 20,14
Alt Hang DB Snatch 40,25(50,35)
(Score is Time)
Weightlifting (Optional)
Shoulders (No Measure)
4×8-10
Seated DB Press
~~then
4×8-10
Lateral Raises
~~then
4×8-10
Single Arm DB Bent over Rows
~~then
4×8-10
Reverse Flies