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
High Fitness: 7:30 PM

CrossFit Workout
WOD
AMRAP 5:
200′ Walking Lunge
200 Meter Medball Carry 20/14
Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge (50/35)
200 Meter Medball Carry 20/14
Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
200 Meter Medball Carry 20/14
Max Calorie Row in Time Remaining

After Party:
Gymnastic Stamina:
On the 2:00 x 5 Rounds (Or as many rounds as you have time for)
8 Dumbbell Facing Burpees
20 Double Unders
Max Kipping Handstand Push-ups in time remaining

Burn:

30 sec work/ no rest 3X each station quick rest between stations while transitioning)
1-RIP samurai right
RIP samurai left
2-KB clean and press right
KB clean and press left
3-TRX inverted row
Burpees
4-Dumbbell hammer curls
Dumbbell tricep kickbacks
5-TRX chest press
TRX rollout
6-Ball slams
Plank reach
7-KB (or dumbbell) windmill right
KB windmill left
8-Dumbbell chest flys
Dumbbell chest press
9-Battlerope jacks
Battlerope slams
Finisher- waiter carry march 10-1 each arm/ 2 burpees(ex: 10 waiter march right, 10 left, 2 burpees- then 9 right, 9 left, 2 burpees etc)

At-Home YouTube Workout: https://youtu.be/8P1QMjLA1hk
AMRAP 5:
200′ Walking Lunge
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge (50/35)
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining