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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
300m Row
~~into~~
2 Sets
12 Toe Touch Jumping Jacks
2/2 Groiner Stretches
10 Air Squats
5 Push Up to Pike
~~into~~
1 Set
20 Mountain Climbers
12 Deadlifts w/empty bar
12 Strict Press w/empty bar
10 Back Rack Good Mornings
5 Back Squats
Strength
Deadlift (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Week 7 of 9
(Score is Weight)
Workout
Metcon (Time)
For Time
3 Rounds
5 Deadlifts @ 70-75% 1RM
8 Slamball Wall Ball 35,30(50,35)
12 Alt KB Swings 53,35(70,44)
~~~then~~~
Row 300m
~~~then~~~
Complete 2 More Rounds
then finish with another 300m Row
Optional Finisher
Metcon (No Measure)
3 SETS
10 Parallete Dips
6-10 Strict Pull Ups
:30 total L-Sit Holds
-Rest As Needed b/t Sets-
(No Measure)