9.10.2020

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 Fitness Ages 6-9: 4:30 PM
Youth Fitness Ages 10-14: 5:15 PM
Olympic Weightlifting: 6 PM

CrossFit Workout
3 Rounds For Time [30 Minute Cap]:
1,600 Meter Echo Bike
80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings (70/53)
10 Kettlebell Box Step Overs 70/53 @ 24"/20"

AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:

Burn

Plate Tabata Workout8 rounds per exerciseTabata 20 sec work, 10 sec rest Rear lunge with canoe row to OHGood mornings w/ wt in front Curl to OH Press Single Arm Rows (alt arm each rd)Plate plyo push-ups Pulse Sumo SquatsWeighted OH Sit-up

At-Home YouTube Workout: https://youtu.be/9jZoxBdDRFo
3 Rounds For Time:
80 Double Unders
400 Meter Run
20 Single Dumbbell Russian Swings (50/35)
100' Single Dumbbell Walking Lunge (50/35)

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