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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Recovery Day
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
2 sets
4 shuttle runs (mean counting)
5/5 worlds greatest stretch
8 push-up to pike
8 bootstrap squats
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PVC mobility
10 pass throughs
5 around the world L
5 around the world R
10 leg kicks forward/backward L
5 side to side kicks L
10 leg kicks forward/backward R
5 side to side kicks R
Metcon
Pick one
v1:40-/20r…Row (Distance)
On the C2 Rower
(score is total meters)
v1:40-/20r…Ski (Distance)
On the C2 SkiErg
(score is total meters)
v1:40-/20r…Bike (Distance)
On the C2 Bike
(score is total meters)