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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
8 Step-Ups
8 Plank to Pike
4/4 Staggered KB RDL
8 Quad Heel Taps
~~~Into~~~
3 SETS
8 Box Jumps
8 Push-Up to Pike
8 KB Sumo Deadlift High Pull
8 Alt. V-Ups
Workout
Metcon (Time)
12 ROUNDS FOR TIME
5 Box Jumps 24,20(30,24)
10 Plate Push-Ups
15 Russian KB Swing 53,35(70,44)
(Score is Time)
Finisher
Metcon (No Measure)
4 SETS FOR QUALITY
20 Supermans
1:00 Side Plank
-Rest 1:00 b/t Sets-
*Alt. Sides each Set.
(No Measure)