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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!
1 set of each, starting with:
15 Elbow Punches
10 BB Strict Press
10 Front Squats
Then:
15 Lat Pulls
10 BB Push Press
10 Jumping Lunges
Then:
15 Shoulder Taps
10 BB Push Jerks
10 Jumping Lunges
Strength
Metcon (Weight)
10 Min EMOM
Build to “Moderate-Heavy” Set of the Following. Without dropping the bar.
1 Push Press
2 Push Jerks
1 Split Jerk
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
4 Jerks 135,95(155,105)
4 Lateral BOB
-Rest 2:00-
AMRAP x 3 MINUTES
3 Jerks 95,65(135,95)
3 Lateral BOB
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back