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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Saturday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
30 Single Unders
10 Slow Shoulder Taps
8 Box Step Overs
8 Good Mornings (BB Optional)
Into…
2 ROUNDS
30 Singles (Single + Single + High Jump)
5 Push-Up to Pike
6 Box Jumps
6 BB Deadlifts*
*Add weight in round 2
Strength
Metcon (No Measure)
3 SETS
:30 Wall HS Hold
10-12 Box Piked Shoulder Taps
3-5 Strict Deficit Handstand Push-ups or 5-7 Deficit Push-Ups
-Rest As Needed b/t Sets-
(No Measure)
Workout
Metcon (Calories)
5 Sets
AMRAP 3 Minutes
20 Bench Press of 50% 1RM
Max Calorie Row
-Rest 1 minute between sets-