9.7.2020

By
November 6, 2020

Happy Labor Day!
Labor Day Schedule:
CrossFit: 7, 8 and 9 AM
Burn: 8 AM
High Fitness: 7:30 PM

CrossFit Partner Workout
"LABOR"
1000 Meter Row
100 Double Unders (Each)
90 KB Swings 53/35
80 Sit-ups
70 KB Goblet Squats
60 Hang Power Snatches 75/55
50 D-Balls over the Shoulder 70/50
40 Front Rack Lunges 95/65
300 Meter D-ball Carry 70/50 (one carries, one runs alongside, switch when needed)
20 Pull-ups
10 Bear Complexes 115/85
1000 Meter Row

*Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Burn Workout

EMOM 20 minutes Min 1- 8 alt. single arm DB hang clean to push-pressMin 2- 20 Seesaw Boat PoseMin 3 - 10 plyo jump squat to Box Min 4 - 5 Renegade rows to T-stand & push-upMin 5 - 45 sec Skaters Rest 5 mincoreTabata1- Right Side plank hip dip and crunch 2- Left Side plank hip dip and crunch3. Side Wipers4. Leg Side plank pendulum 5. Leg Single Leg V-ups6. Alt Bird Dogs

At-Home YouTube Workout: https://youtu.be/IddJcLY3J8c
AMRAP 18:
50 Single Dumbbell Goblet Thrusters
40 Over-and-Back Hops Over Dumbbells
30 Double Dumbbell Deadlifts
20 Double Dumbbell Push Presses
10 Double Dumbbell Renegade Rows

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