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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
4 Min EMOM (:45 ON/ :15 OFF)
MIN 1 – Row (EZ-MOD)
MIN 2 – Step-Ups
MIN 3 – 3 Inchworms + 3 Jefferson Curls
MIN 4 – Alt. Staggered Stance Good Mornings
~~Into~~
4 Min EMOM (:45 ON/ :15 OFF)
MIN 1 – Row (MOD-FAST)
MIN 2 – Deadbugs
MIN 3 – Max Box Jumps w/ Step-Down
MIN 4 – Barbell RDL
Strength
Deadlift (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 1RM
Week 4 of 9
(Score is Weight)
Workout
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″