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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – :45 Bike @ Mod Pace*
MIN 2 – 10 Slow Bootstraps
MIN 3 – :45 Med Ball Front Squats
MIN 4 – 10 Slow Push-Up to Pike
MIN 5 – :45 Up-Downs
*Increase to Hard Pace on Second Round
Workout
Metcon (Time)
7-1
SB WB 35,30(50,35)
Slam Balls
Metcon (Time)
4 SETS For Time
25 (35) *Unbroken Wall Balls 20,14
-Rest 1:30 b/t Sets-
*5 Burpees at the beginning of the next set.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)