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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
~~~~~~~
3 Sets
20 Jumping Jacks
2/2 Groiners
4 Inchworms
5/5 Step Ups
2/2 Pigeon Poses on Box
Workout
Metcon (6 Rounds for reps)
6 Sets of…
4 Min AMRAP
CG2CG Run (400m)
~~Then AMRAP~~
10 Air Squats
10 Box Step Ups
10 Sit Ups (V-Ups)
Rest 1 Min Between Sets
Each set the athlete will perform 1 run followed by as many reps as possible of the 10-10-10.
EACH ROUND SCORED SEPARATELY.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Cool Down Walk (Nasal Breathing Only)
1:00 Lizard (R)
1:00 Lizard (L)
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)
2:00 Forward Fold