8.3.2020

By
November 6, 2020

TODAY IS THE LAST DAY TO GET YOUR FRIENDS ON THE SALUTE THE POINT DEAL!

Monday Schedule:
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 and 9:30 AM
Youth CrossFit: 4-9 Year Olds @ 10:45; 10-14 Year Olds @ 11:15
CrossFit Foundations: 4:45 PM
High Fitness: 7:30 PM

CrossFit Workout
SWOD
Front Squats Every 2:00
Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72% of 1RM

WOD
On the 4:00 x 5 Rounds:
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)
*Your score is the slowest of the 5 rounds*

Burn Workout

Workout: 6 minute AMRAP W/ 1 min room lap and rest bet stationsStation 1:10 Shoulder taps (2 for 1)10 Lunges (2 for 1)25 Russian twistsStation 2:10 jump squats10 tricep dips25 high kneesStation 3:10 box jumps 10 push-ups25 flutter kicks (keep feet 6 infrom ground and go big with legsStation 4: 10 ab-mat sit-ups10 Inchworms25 slam balls


YouTube At-Home Workout: https://youtu.be/MBSl8K4bqpo
On the 4:00 x 5 Rounds:
20 Jumping Lunges
20 Hand Release Push-ups
20 Air Squats
20 Double Dumbbell Deadlifts (50's/35's)

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