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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
3:00 AB/Row
2 Sets Down & Back
High Knees
Butt Kicks
Frankenstein Walks
~~~into~~~
2 Sets
4 Shuttle Runs
10 Air Squats
10 Jumping Lunges
→start warming up on Squat cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
1 Squat Clean 135,85(185,125)
2 Front Squats
20 DB Box Step Ups 40,25(50,35)*
1 Squat Clean
2 Front Squats
250m Row /500m AB
(score is Rounds + Reps)
Start the Row/AB, finish it.
*Single DB held however.
Core
Tabata
V- Ups
Plate Extensions