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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
CG Run
10/10 Leg Swings
10 Bootstrapper Squats
10 Good Mornings
~~~Into~~~
2 SETS
CG Run
5 Lunge + Lunge + Air Squat
10 Plate Ground to Overhead
10 Alt. V-Ups
Workout
Metcon (Time)
FOR TIME
25 Back Squats 115,75
600m Run, 800m Row, 1200m AB
50 Air Squats
600m Run, 800m Row, 1200m AB
50 Lunges
600m Run, 800m Row, 1200m AB
50 Box Step Ups 24,20
(Score is Time)
*On the “600m Run, 800m Row, 1200m AB”, you will perform only one of these, but must comeplete a different one the next time and the third one on the last set. The order of these are your choice.
Finisher
Metcon (No Measure)
2-3 SETS FOR QUALITY*
1:00 Elbow Plank
:30 Left Side Plank
:30 Right Side Plank
1:00 Elbow Plank
*Must be performed unbroken. Lower times as needed.
-Rest as Needed b/t Sets-
(No Measure)