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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Tue, Feb 20
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
2 Sets
10 Toe Touch Jumping Jacks
6 Burpee Shuttle Runs
5 – 3 Second Squat Holds
2/2 Pigeon Pose
~~into~~
4 Sets
8 Deadlifts (0-100)
8 Pike Push Ups
~~then~~
Continue to warm up on
Deadlifts and Handstand Push Ups
Metcon
Metcon (Time)
For Time
400m Run – Buy In
21-15-9
Deadlifts 185,125(255,175)
Handstand Push Ups
→400m Run after each set
Weightlifting (Optional)
Shoulders & ABs (No Measure)
6 Sets of 4-10 Depending on Weight
DB Arnold DB Shoulder Press
→then
4 Sets of Rear DB Flies w/
Standing DB Lateral Raises
→then
4 Sets of Heavy Landmine Rows