10.28.2020

By
November 6, 2020

Wednesday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4 (Open Gym)/4:45/5:45/6:45
Burn: 5:40/6:10/9:30 AM
Speed and Agility Private Team Training: 5:45 PM
High Fitness: 7:30 PM

CrossFit Workout
Skill WOD
AMRAP 10
250 M Row
25′ Handstand Walk
5 Bar Muscle Ups
25′ Handstand Walk

WOD
AMRAP 15:
60 Double Unders
20/15 Calorie Bike
15 Deadlifts (225/155)

Burn:

30 sec work/ no rest (short rest between stations Each station 3x1- sumo squat/squat jumps2-RIP undercut Rt/Lt3-TRX sprinter Rt/Lt4- battlerope up down/ side to side lunge5- wall balls/ alternating lateral wall balls 6-ski erg/tricep7- run building8- weighted reverse lunge Rt/Lt

At-Home YouTube Workout: https://youtu.be/zIcsNNe6ST0
50 Double Unders
25 Double Dumbbell Deadlifts (50's/35's)
40 Double Unders
20 Double Dumbbell Deadlifts (50's/35's)
30 Double Unders
15 Double Dumbbell Deadlifts (50's/35's)
20 Double Unders
10 Double Dumbbell Deadlifts (50's/35's)
10 Double Unders
5 Double Dumbbell Deadlifts (50's/35's)

DOUBLE UNDERS Alternatives

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