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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
~~~into~~~
Across and Back w/the Following X2
High Knees
Butt Kickers
Skip for Height
High Kicks
~~into~~
200m Run
~~Into~~
2 Sets
8 Scap Pull-Ups
8 Small Kip Swings
8 KB SDHP
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Kipping Pull-Ups
and/or
Muscle Ups
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Optional Cool Down
Metcon (No Measure)
FOR RECOVERY
2:00 Nasal Breathing Only Walk
5:00 Foam Roll Back
2:00 Bicep Smash
(No Measure)