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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Thu, Jan 11
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up / DB-DLHCSP (No Measure)
2 Sets
2 Shuttle Runs
60′ Butt Kicks
2/2 Sampson Stretch
4/4 Shin Box Extensions
10 Push Up to Pike
~~into~~
3 Sets w/WOD Dumbbell(2 Hands)
8 Deadlifts
8 Hang Cleans
8 Strict Press
8 Plank Shoulder Taps
Metcon
Short Workout / Recovery Day
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
8 Alt Devils Press 40,25(50,35)
8 Box Jump Overs 24,20
8 Goblet Squats 53,35(70,44)
-→250m Row after Round 4 Only
(Score is Rounds + Reps)