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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Tue, Jan 30
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
800m Row
3 Sets
60′ Shuttle Run
60′ Butt Kicks
60′ Side Shuffle
~~into~~
3 Sets
8 Bootstrapper Squats
8 Inchworms
8 Push Up to Pike
Metcon
Metcon (Time)
2 Rounds of the following For Time
~~>25 V-Ups<~~
~~> 3 Sets<~~
5 KB Deadman Reaper 53,35(70,44)
10 Hang Cleans 95,65(115,75)
10 Push Press
———————————-
25 V-Ups to Finish the WOD
(Score is time)
Weightlifting (Optional)
“Shoulder Pain”
3-4 Sets of
10 Lateral DB Raises
10 Bent Over Rows
10 ½ Bent over DB Raises
Rest for 1:30-2:00
~~~then~~~
2-4 Sets
8-12 Double Dumbbell Curls
10-15 Tricep Extensions
5-5-5 Barbell Curls (Known as 21s)
Rest for 1:30-2:00