Friday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45
High Fitness: 6 AM

CrossFit Workout
WOD
“Litter Box”
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

After Party
Handstand Walk

5 Rounds:
15/12 Calorie Machine (Bike or Row)
“X” Distance Handstand Walk

Option 1: 50′ Handstand Walk
Option 2: 25′ Handstand Walk
Option 3: 1 Minute of Handstand Walk Practice

At-Home YouTube Workout : https://youtu.be/Msm6p2nwaiY
5 Rounds:
AMRAP 3:
6 Double Dumbbell Front Squats (50’s/35’s)
9 Double Dumbell Deadlifts (50’s/35’s)
12 Lateral Burpees Over Dumbbells

Rest 1 Minute Between Rounds