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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
4 Shuttle Runs
10/10 Leg Swings
10/10 Ankle Roll Outs
High Knees -> & & <-
~~Into~~
2 ROUNDS
4 Shuttle Runs Runs
10 Up-Downs
8/8 DB Sumo Deadlift
8/8 DB Hang Upright Row
8/8 Strict Press
Workout
Metcon (Time)
4 ROUNDS FOR TIME
30 Alt. DB Hang Snatch 40,25(50,35)
10 Burpees Over DB
CG2CG Run
(Score is Time)
Metcon
Metcon (Time)
FOR TIME
100m Single DB Front Rack Lunge*
*DB Held across the chest. Every 20m, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.
(Score is Time)
DB is what you performed the WOD with.
Across the WOD floor is 10m. 20m would be turf to turf and back.