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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Graduated Warm-up (R1 → R2 → R3)
3 ROUNDS (10:00 CAP)
8 Cal Row 65% → 75% → 85%
8 Scap Pull-ups→ Scap Pull-ups → Pull-ups
8 Push-ups → HR Push-ups → Burpees
8 Slam Ball Deadlift → Slam Ball G2OH → Slam Balls
8 Alt. Lunges → Alt. Cossack Squats → Air Squat
:30 Samson Stretch → Bootstrappers → Groiners
Recovery Workout
Metcon (4 Rounds for reps)
24 Min EMOM for Reps (4 rounds)
Row for Cals
Straight Leg Sit Ups to Toe Touch
Air Squats
AB for Cals
Slam Ball 35,30
3 Slow Turf to Turf Jog then rest
(The jog is not counted in your score)
5 sec transition time between each movement
Athletes have to start at the top and end on the jog each round.
4 rounds are scored separately
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child’s Pose
2:00 Down Dog Pose