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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
800m AB
~~into~~
3 Rounds
10 PVC PassThroughs
10 PVC Good Mornings
10 Bootstrappers
5 Push Up to Pike
4 Shuttle Runs
Workout
Metcon (Time)
Pick Your Poinson
50-40-30-20-10
1 2
RKB Swings or Air Squats
+
Athlete will start with either a CG2CG Run or a 300m Row and then alternate after each set, including after the set of 10
KBS 53,35
Air Squats (Vest Optional, but encouraged)
Athletes must choose to either do KB Swings or Air Squats and stay with that 1 movement throughout the WOD.
Example
300m Row
50 KBS
CG2CG Run
40 KBS
300m Row
30 KBS
CG2CG Run
20 KBS
300m Row
10 KBS
CG2CG Run
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Nasal Breathing Only Walk or Row (EZ Pace)
(No Measure)