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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS (For quality) – 12:00 CAP
200m Jog
50′ Walking Lunges(Across & Back)
10 Single Leg KB Romanian Deadlift
5/5 KB Push Press
10 KB Goblet Squats
10 Russian KB Swings
– 1:00 Rest b/t Rounds –
Strength
Back Rack Lunge (10-10-10)
Barbell Back Rack Lunge*
Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
20 Slam Balls 35,30
20 Slam Ball Lunges*
10 Toe to Bars
*Bear hug hold with ball. Athlete choice for forward or reverse lunge.