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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
2 Sets
20 Toe Touch Jumping Jacks
8 Push Up to Pike
8 Up Downs
~~into~~
2 Sets
8 Alt KB Swings
8 2 Handed KB Thrusters
Metcon
Metcon (Time)
2 Rounds (1 w/L & 1 w/R)
→10 Alt KB Swings 44,26(53,35)
5 Front Rack Squats w/KB
5 Thrusters w/KB
5 Overhead Squats w/KB
→200m Run / after the 2nd Round
(Repeat for 6 Sets)
25:00 Cut Off
(Score is Time)
Weightlifting (Optional)
Weightlifting (No Measure)
4×10
Arnold Press
4×10 Lateral Raises
SS w/ 4×10 Bent over flies
4×10
Palm Up front Raises
ss w/Bent over Rows
4×10 – Upright Rows / High Pulls