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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
200m Row
~~~~~
2 Sets
20 Mountain Climbers
10 PVC Pass Throughs
10 PVC Good Mornings
10 Bootstrappers
~~into~~
2 Sets w/empty bar
8 Front Squats
8 Strict Press
8 Good Mornings
Workout
Metcon (Time)
FOR TIME
21-15-9
Thrusters 95,65(115,75)
Handstand Push Ups
~~~~~~~
60 Seconds of Handstand Holds
(25′ Handstand Walk)
Score is Time)
The 60 Seconds can be broken up. It is a total of 60 Seconds combined.
Finisher
Metcon (No Measure)
6 SETS (:20 ON/ :10 OFF)
MOVT 1 – Hollow Body Rocks
MOVT 2 – Russian Twists
1 SET = MOVT 1 + MOVT 2.
(No Measure)