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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS (Increasing Effort Each Round on AB or Rower)
10/8 Cals AB/Row
10 Ring Rows
10 KB/DB Filly Lunges (5 each)*
:20 Double KB/DB Front Rack Hold at the Bottom of Squat (Light!)
Workout
Metcon (No Measure)
EMOM x 24 MINUTES
MIN 1 – 14/11 Cals AB/Row
MIN 2 – Gymnastic Pull of Choice*
MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy) No DBs
*Options for Gym. Pull…
5-10 Ring Rows
5-10 Strict Pull-ups
5-15 Kipping Pull-ups
1-2 Legless Rope Climbs
2-3 Rope Climbs
Pick 1 Gymnastic movement to work on the entire WOD.
Alt between the AB and Rower each round. Same Cals on each.
KBs are athlete choice, but suggested 53s,35s or heavier.