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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Wed, Aug 23
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up / 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~~
6 Sets / *increase weight each set
2 Deadlifts
2 Hang Cleans
2 Shoulder to Overhead
Metcon
Metcon (Time)
10-1
Up Downs
KB Swings 53,35(70,44)
Shoulder to Overhead 95,65(135,95)
Increase the S2OH on even sets
8 – 105,75(155,105)
6 – 115,85(175,115)
4 – 135,95(195,125)
2 – 145,95(215,135)