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
Olympic Weightlifting: 6 PM
Barre Fitness: 7:30 PM (last barre class)

Thursday Skill:
Handstand Push-ups!

KB Thursday CrossFit Workout
5 Rounds:
30 KB Sumo Deadlifts 70/53
20/15 Calorie Row
10 KB Step-ups 70/53 @ 24/20

1 Minute Rest Between Rounds

Burn Workout

1 KB, set of dumbbellsEach exercise 30 sec no rest between exercises, each station 3X1) high knees/ hollow holds2) horn clean/plank drag3) Heisman shuffle/ burpee4) TRX sprinter start rt/ TRX sprinter lt5) Dragon lunge off box rt/ dragon lunge lt6) hammer curls/ Arnold press7) weighted sit ups/ dumbbell RDL to high pull8) row/ kneeling donkey kicks with weight9) bridge pulse with weight/ chest pressFinisher- 10-1 Wall balls and jumping jacks

YouTube At-Home Workout: https://youtu.be/eGM95oQvxSc
5 Rounds:
30 DB Sumo Deadlifts High Pulls
200 Meter Run
10 sets of DB Reverse Lunges (20 total lunges)

1 Minute Rest Between Rounds

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