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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
4 Shuttle Runs
10 Scap Pull-Ups
5/5 DB Arnold Press
:20 Tuck Hold
~~~Into~~~
2 ROUNDS
4 Shuttle Runs
10 Tight Kip Swings
5/5 DB Push Press
10 Tuck-Ups
Strength
Metcon (No Measure)
EMOM x 10 MINUTES
Odd – 5-7 or More Strict Toes to Bar or Knees to Chest
Even – 5-7 SA DB Press on MB*
*This is to familiarize yourself with the movement.
Workout
Metcon (Time)
6 Rounds For Time
8 Toes to Bar (10)
12 Wall Ball (15)
12 SA DB Press 35,20(50,30)*
~~~Row 400,300 after 2,4&6
SA DB Press is a “bench press” style press with the athletes shouldersresting on their MB.
Althletes will alternate arms each round.
(Score is Time)