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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Sat, Mar 16
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
2 Sets
6 Shuttle Runs (3 Point Touch)
60′ Butt Kicks
60′ High Knees
10 Air Squats
10 Push Up to Pike
~~into~~
3 Sets w1 DB
6 Deadlifts
6 Front Squats
6 Push Press
Metcon
Metcon (AMRAP – Reps)
18 Min AMRAP
5 Burpee Deadlifts
5 Front Squats
5 Push Press
5 Toes To Bar or V-Ups
**→ 2 DBs 40s,25s(50s,35s)**
P1 Will Start Rowing for Cals
P2 Will Start on movements
Partners will switch upon completion of 1 round.
*
Score is total reps + total calories. Note the two different scores in your notes.
*
If doing it alone, perform as follows:
15 Cals on Rower
then 1 Round of Movements.
Continue for 18 Minutes.