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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Mon, Jan 29
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
3 Sets
60′ Shuttle Run
60′ Side Shuffle
60′ High Skips
~~into~~
2 Sets w/WOD Dumbbell
7 Romanian Deadlifts
7 Curls
7 Strict Press
7 Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
14 Alt DB Snatches 40,25(50,35)
14 DB Goblet Squats
6 Burpee Shuttle Runs
**25,21 Cals on AB ONLY after Round 4**
→ RX+ is with a weight vest 20,14
(Score is total Rounds + Reps)
Weightlifting (Optional)
Back Squat (Get 2-3 Warm Up Sets and then…
5×5 Mod Heavy)
After Each Set, including Warm Up Sets, Perform 10 Goblets Squats with narrow stance and both heels on 1 green 25# plate.
KB Should be HEAVY.
Rest 1:30-2:00 between each super set.
Optional (No Measure)
Once Back Squats super sets are completed.
Perform 4×10 of Leg Extensions
Super set these with 5/5 Bulgarian Split Squats. Weight is optional.
Rest 1:00 b/t sets