9.3.2020

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

CrossFit Workout
Chipper! Complete in any order and partition as you please.
100 Calorie Bike
75 Pull-ups or 25 Muscle ups (Both options are Rx; 1 MU = 3 Pull-ups)
50 DB Box Step-ups 50/35 @ 24/20
75 Alternating Dumbbell Snatches 50/35
100 Ab-mat Sit-ups
1000 Meter Single Dumbbell Farmer Carry 50/35

Example: Broken up into 5 even rounds...
20 Cal Bike/15 Pull-ups or 5 Muscle Ups/10 Step-ups/15 Snatches/20 sit-ups/200 Meter carry

Burn:

30 Min time cap10 Rounds30 Air squats20 sit-ups10 push-ups5 burpeesKiller core (if time)2-3 RDS1- 10 Side plank hip dip and crunch 2- 5/side Wipers3-10/leg Side plank pendulum 4- 1-/leg Single Leg V-ups5-5/side Bird Dogs

At-home YouTube Workout: https://youtu.be/SNZOtH0bKOk
3 Rounds For Time:
400 Meter Run
200 Meter Farmers Carry (50's/35's)
100 Meter Walking Lunge

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