10.1.2020

By
November 6, 2020

Thursday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 AM
High Fitness: 9:30 AM
Youth CrossFit Ages 6-9: 4:30 PM
Youth CrossFit Ages 10-14: 5:15 PM
Olympic Weightlifting: 6 PM

CrossFit Workout
WOD
AMRAP 16:
Max Calorie Assault Bike

[On the 0:00]: 21 Kettlebell Swings (53/35)
[On the 2:00]: 21 AbMat Sit-ups
[On the 4:00]: 21 Kettlebell Swings (53/35)
[On the 6:00]: 21 AbMat Sit-ups
[On the 8:00]: 21 Kettlebell Swings (53/35)
[On the 10:00]: 21 AbMat Sit-ups
[On the 12:00]: 21 Kettlebell Swings (53/35)
[On the 14:00]: 21 AbMat Sit-ups

After Party
10-15 Minutes of Stretching & Rolling

Recommended Targets:

Burn workout

Tabata 8 Rds. 20 sec on, 10 sec off Set 1 BikeburpeesSet 2: Push-ups Walking lunges Set 3:Run SkatersSet 4: KB bent over row Wall ballsSet 5: Mountain climberBattle rope squatsSet 6: V-ups Plank

At-Home YouTube Workout: https://youtu.be/fKpsJdwVWi8
AMRAP 15:
60 Double Unders
30 Single Arm Dumbbell Russian Swings (50/35)
10 Reverse Burpees

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