9.23.2020

By
November 6, 2020

Wednesday 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
High Fitness: 7:30 PM

CrossFit Workout
WOD
AMRAP 5:
200' Walking Lunge
200 Meter Medball Carry 20/14
Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:
100' Single Front Rack Dumbbell Walking Lunge (50/35)
200 Meter Medball Carry 20/14
Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)
200 Meter Medball Carry 20/14
Max Calorie Row in Time Remaining

After Party:
Gymnastic Stamina:
On the 2:00 x 5 Rounds (Or as many rounds as you have time for)
8 Dumbbell Facing Burpees
20 Double Unders
Max Kipping Handstand Push-ups in time remaining

Burn:

30 sec work/ no rest 3X each station quick rest between stations while transitioning)1-RIP samurai rightRIP samurai left2-KB clean and press rightKB clean and press left3-TRX inverted rowBurpees4-Dumbbell hammer curlsDumbbell tricep kickbacks5-TRX chest pressTRX rollout6-Ball slamsPlank reach7-KB (or dumbbell) windmill rightKB windmill left8-Dumbbell chest flysDumbbell chest press9-Battlerope jacksBattlerope slamsFinisher- waiter carry march 10-1 each arm/ 2 burpees(ex: 10 waiter march right, 10 left, 2 burpees- then 9 right, 9 left, 2 burpees etc)

At-Home YouTube Workout: https://youtu.be/8P1QMjLA1hk
AMRAP 5:
200' Walking Lunge
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:
100' Single Front Rack Dumbbell Walking Lunge (50/35)
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining

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