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 CrossFit ages 6-9: 4:30 PM
Youth CrossFit ages 10-14: 5:15 PM
Olympic Weightlifting: 6 PM

CrossFit Workout
Skill Thursday
Double Unders!
If you are proficient at Double unders. Complete Flight Simulator with a 10 minute cap.
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders
*Each set must be completed unbroken to be able to move onto the next set. If you fail a set, you must redo that set until it is complete.

Partner WOD
8 AMRAP
Alternating Rounds
10 Hand Release Push-ups
5 Deadlifts 225/155
Rest 2 Minutes
3 AMRAP
Shoulder to Overhead 135/95
Rest 2 minutes
8 AMRAP
Alternating Rounds
10 Hand Release Push-ups
5 Deadlifts 225/155

Burn Workout

6 rounds
30 Sec on 30 sec off
Heavy Weighted Alt Single Leg V-up
DB hold Lunge left + side to side hopovers
DB hold Lunge R+ side to side hopovers
Plated Burpees
TRX bicep blenders

At-Home YouTube Workout: https://youtu.be/6lrlg4u6RAs
On the 3:00 x 5 Rounds:
15 Dumbbell Rows From Push-up Plank (50’s/35’s)
30 Sit-ups
15 Double Dumbbell Deadlifts (50’s/35’s)

Alternatives:
Plank to Row: Bent over rows with single dumbbell or odd object
Deadlifts: Use Single Dumbbell or odd object