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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 Singles
10 Singles Right Leg
10 Singles Left Leg
20 Singles Alternating Legs
:30 Double Under Practice
~~Into~~
2 ROUNDS
7 Slam Ball Deadlift
7 Slam Ball OH Press
5 Slam Ball Ground to OH
7 Scap Push-Ups
5 Knee Push-Ups
Strength
Bench Press (12-10-8-6*)
*Start Moderate then build to Heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
2 SETS
AMRAP x 8 MINUTES
10 Double Unders*(20**)
15 Slam Balls 35,30(50,35)
10 Plate Push-Ups
-Rest 2:00 b/t Sets-
*RX – Double Unders increase by 10 reps every Round.
10-20-30-40 etc.
**RX+ – Dubs increase by 20 each round 20-40-60-80
**Restart the second AMRAP at 10 (20) Dubs.
(Score is Rounds + Reps)