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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row or AB
~~into~~
2 Sets
10 PVC Pass Throughs
10 PVC Good Mornings
30 Mountain Climbers
~~into~~
2 Sets
8 Med Ball Cleans
8 Med Ball Thrusters
8 KB SDHP
Workout
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
15 Wall Ball 20,14(30,16)
8/8 Shovle Deadlifts 80,50(90,60)
8/8 KB Squat Cleans 53,35(70,44)
20 Double Unders (40)
Post-Workout Strength
Metcon (No Measure)
3 SETS
:30 Hollow Body Hold
8/8 Box Piked Around the World Steps
:30 Wall or Free Standing HS Hold
-Rest As Needed b/t Sets-
(No Measure)