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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
60ft Bear Crawl (30ft/30ft)
10 Scap Push-Up
5 Inchworm + Push-Up
:20 Tuck Hold
~~Into~~
2 Sets
1:00 Double Unders or Power Jumps
8 Push Up to Pike
8 Pike Push Ups
5 Up Downs
Workout
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
15/15 DB Shoulder to Overhead 40,25 (50,35)
200m Run
25 Double Unders (40)
(Score is Round and Reps)
Athlete will perform all 15 reps with either arm followed by all 15 reps with the other arm. Switch after all 15 are completed, no breaking them up.
DO NOT DROP DUMBBELLS
Cool Down
Warm-up (No Measure)
FOR RECOVERY
ON A 3:00 RUNNING CLOCK…
Perform mobility/ foam rolling on the upper body.
-Into-
ON A 3:00 RUNNING CLOCK…
Perform mobility/ foam rolling on the lower body.
(No Measure)