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, 10-14 Year Olds @ 11:15
CrossFit Foundations: 4:45 PM
Private Speed and Agility: 6 PM
High Fitness: 7:30 PM

CrossFit Workout
CAPACITY BUILDER
Every 2 Minutes x 5 Rounds:
9 Toes to Bar
6 Pull-ups
3 Chest to Bar Pull-ups
Max Wallballs (20/14)

WOD
5 Rounds:
1 Minute Max Burpees
1 Minute Max Kettlebell Swings (70/53)
1 Minute Max Calorie Bike
1 Minute Rest

Burn Workout

1 KB, set of dumbbells
Each exercise 30 sec no rest between exercises, each station 3X
1) high knees/ hollow holds
2) horn clean/plank drag
3) Housman shuffle/ burpee
4) TRX sprinter start rt/ TRX sprinter lt
5) Dragon lunge off box rt/ dragon lunge lt
6) hammer curls/ Arnold press
7) weighted sit ups/ dumbbell RDL to high pull
8) row/ kneeling donkey kicks with weight
9) bridge pulse with weight/ chest press
Finisher- 10-1 Wall balls and jumping jacks

YouTube Workout: https://youtu.be/_LCCJuaDmns
5 Rounds:
1 Minute Burpees
1 Minute Russian Double Dumbbell Swings (50’s/35’s)
1 Minute Jumping Lunges
1 Minute Rest