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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Wed, Feb 7
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
500m Row
2 Sets
10 Toe Touch Jumping Jacks
10 Walking Toe Touches
10 Squat Jumps
10 Kip Swings
~~then~~
Start warming up on Deadlifts
Metcon
Metcom (AMRAP – Rounds and Reps)
16 Min AMRAP
12 Deadlifts 135,85(155,105)
4 Burpees Over the Bar
1 Rope Climb (2)
→15 Cals on AB / Rower after
Round 3 and Round 6.
*AB Once and Row Once
(Score is Rounds and Reps)
Weightlifting (Optional)
Curls for the Girls (No Measure)
In this Order
4 Sets of 8-10
Curls with the curls bar
(not so fast and FULL RANGE OF MOTION)
~~then~~
4 Sets of 8-10
Alt DB Curls (to the chin)
(not so fast and FULL RANGE OF MOTION)
~~then~~
4 Sets of 8-10
Single arm DB Preacher Curls
(not so fast and FULL RANGE OF MOTION)
Focus on full range of motion without moving elbow forward and backward.
Plenty of rest between each set.