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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
4 SETS
30 Single Unders
8 Lunge + Lunge + Air Squat
:30 Active Hang
:30 Handstand Hold
10 Slow Tuck-Ups
Workout
Metcon (Time)
3 RFT
200m Run
30′ Forward Lunges 40,25(50,35)
30′ Reverse Lunges
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80 DUs (150)
100 Box Step Ups (125)
Box Step Ups are weighted, same weight as the top. The DUs and Box Step Ups can be broken up however the athlete chooses.
The weight can be a DB, KB or SB.