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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
4:00 AB
~~into~~
3 Sets w/empty bar
8 Good Mornings
8 Deadlifts
8 Front Squats
8 Romanian Deadlifts
~~into~~
2:00 Double Under Practice
Workout
Metcon (AMRAP – Rounds and Reps)
Work 3:00 / Rest :30 (4X)
5 Deadlifts 135,95(155,105)
10 V-Ups (8 Toes to Bar)
20 Double Unders (30)
Add 30,20(40,30) at the end of each 3:00 of work.
Pick up where you left off and the beginning of each subsequent set.
(Score is total Rounds and Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 KB Calf Smash (R)
1:00 KB Calf Smash (L)
1:00 Groiner w/ Thoracic Twist (R)
1:00 Groiner w/ Thoracic Twist (L)
1:00 Corpse Pose
(No Measure)