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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
200m Row
2 Sets
20 Crossbody Mountain Climbers
10 Air Squats
10 Push Ups
4/4 Knees to Chest Stretch
8 Jumping Lunges
Workout
Metcon (Time)
For Time
400m Row
~~~~~~~~~
10-1
Goblet Squats 53,35(70,44)
Slam Ball Lunges 35,30(50,35)
Box Jumps 24,20
~~~~~~~~
400m Row
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Foam Roll Right Quad
1:00 Foam Roll Left Quad
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)
(No Measure)