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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Thu, Apr 25
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
5:00 on Any Machine
2 Sets
15 Toe Touch Jumping Jacks
10 Air Squats
5 Up Downs
5 Pike Push Ups
→into
2 Sets
5/5 Hang DB Clean & Jerks
10 Alt Hang DB Snatches
8 Kip Swings + 2 Pull Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
8 Handstand Push Ups
8 Pull Ups (C2B)
16 Alt Hang DB Snatches 40,25(50,35)
@0:00,4:00,8:00 & 12:00
Perform 25 Double Unders (50)
Weightlifting (Optional)
Weightlifting (No Measure)
4×10+ Lateral Raises
ss w/ 4×8-10 bent over flies
4×8-10 Arnold Press
ss w/ 4×8-10 Palm Up Front Raises
5×8-12 Rear Cable Flies