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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bike (EZ-Mod)
10 Air Squats
5/5 SA DB Arnold Press
5 Inch Worms
~~into~~
2 ROUNDS
:30 Bike (Mod-Hard)
20 Mountain Climbers
5/5 Split Squat
5 Push-Up to Pike
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
:30 Handstand Hold
3 Strict HSPU Lowers (:03 Descent)
10 Slow Narrow Stance Air Squats
(Alt weight from leg to leg each Rep)
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
5 HSPU (5 Strict)
10 Air Squats (Alt. Pistols)
15/12 Cal Bike
(Score is Rounds + Reps)