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
Youth CrossFit: 4-9 Year Olds: 10:45 AM; 10-14 Year Olds: 11:15 AM
CrossFit Foundations: 6 PM
High Fitness: 7:30 PM

CrossFit Workout:
SWOD
Every 75 Seconds
Strict Press
10-8-6-4-2
*Increase weight as reps decrease.

WOD
AMRAP
Max Cal Bike

“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Calorie Bike in Time Remaining
*Rest 2 minutes after each interval*
Explanation: You’ll work 2 minutes then rest 2 minutes then work 2 minutes and rest 2 minutes then work 2 minutes and rest 2 minutes then work 3 minutes.

Burn Workout:
30 Seconds of work 3x each station, no rest between exercises, 15 sec rest between stations
1- Front Squats with alt press
– High Plank Rows
2- Reverse Plank Hold
-Hollow Body Rolls
3- Dragon Lunge
– Single Leg RDL
4- Box Dips
-Close Grip Chest Press
5- Ski Erg
-Prisoner Reverse Lunges
6- Dive bombers/Judo Push-ups
-Lunge, Squat, Lunge with jump
7- Bent over rev fly
– Bicep Curl
9- Lateral Lunge to standing crossover Crunch
– High Plank Tuck ins

YouTube Workout: https://youtu.be/iwsNKU0YHk8
For Time:
50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining