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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Tue, Feb 13
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
2 Sets
300m Row/600m AB
20 Mountain Climbers
1/1 Pigeon Pose
2/2 Sampson Stretch with a twist
→into
5 Sets (Increasing weight with each set)
2 Deadlifts + 2 Hang Squat Clean
Metcon
Metcon (7 Rounds for reps)
2:00 AMRAP for 7 Sets
1 Rope Climbs (2)
10 Box Jump Overs
Max Squat Cleans 135,85(155,105)
~~Rest 1:15 b/t Sets~~
(Score is total Squat Cleans each Set)
Weightlifting (Optional)
Leg Day (No Measure)
Get Multiple Warm Up Sets in
HEAVY DAY!
4×5 Squats (Front or Back) Narrow Stance
~~then~~
4×5 Squats (F or B) Reg Stance
~~then~~
4×5 Sumo Deadlifts