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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row or AB
~~into~~
2 Sets
10 PVC Pass Throughs
10 PVC Good Mornings
30 Mountain Climbers
~~into~~
2 Sets
8 Med Ball Cleans
8 Med Ball Thrusters
8 Push Up to Pike
Workout
Metcon (AMRAP – Reps)
5 sets:
2:00 Amrap
1 Rope Climbs (2)
3 Wall Walks (4)
Max effort Plate Push-ups
rest 1 minute between rounds
Scaled Rope Climbs is 10 Slam Balls 50,35
Cool Down
Warm-up (No Measure)
2 ROUNDS FOR RECOVERY
1:00 EZ Row
12 Slow Arm Haulers
10 Alt. Bird Dogs
8/8 Side Plank Rotations
1:00 Child’s Pose
(No Measure)