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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 9 MINUTES
1:30 Bike (:45 hard / :45 easy)
10 Alt. SA DB Deadlift (sumo stance)
5/5 SA DB Overhead Lunge
10 Jumping Air Squats
5/5 SA DB Strict Press (squat width stance)
Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 12 Alt. DB Split Snatch 35,25(50,35)*
MIN 2 – Cals on AB **12,10
MIN 3 – Max “Unbroken” Wall Balls 20,14(30,20)
**Try to get 12,10 Cals within 45 seconds
*For Split Snatch, arms alternate each rep. Score for workout is total Wall Balls.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats
Extra Credit
Metcon (No Measure)
6-8-10-12-10-8-6
Strict T2B (As Strict as possible)
Alt DB Snatch (Unbroken Reps
6 Up Downs after each set