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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Mountain Climbers
10 Air Squats
10 Box Step Ups
~~into~~
2 Rounds
20 Jumping Jacks
10 Lunges
5 Box Jumps
Workout
Metcon (No Measure)
5 Min EMOM
20 Wall balls 20,14
~~Unbroken~~
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
5 Burpee Box Jumps 24,20
10 SA Front Rack KB Lunges
15 Sit Ups (V-Ups)
KB-53,35(70,44)
Alt arm on Lunges each round
Post-Workout Strength
Metcon (Weight)
3-4 SETS FOR QUALITY
15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)
15 Slow DB Glute Bridge-Up
-Rest 1:00 b/t Sets-
(Score is Weight)