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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
:30 Jump Rope
7 Sit-Ups
7 Slam Ball Deadlifts
7 Scap Pull-Ups
~~Into~~
2 ROUNDS
:20 Double Unders
5 Butterfly Sit-Ups
5 Slam Balls
5 Chin Ups
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
*Focus on the J-Technique and specifically Knees to Elbow before clamping with feet.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
20 Double Unders(40)
30 Sit-Ups
20 Slam Balls 35,30(50,35)
1 Rope Climb (2)
(Score is Rounds + Reps)
*Scaled rope climbs is 5 chin ups