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
AMRAP 20:
200 Meter Run
16/12 Calorie Bike
14 Single Arm Dumbbell Snatches (50/35)
12 Chest to Bar Pull-ups

After Party
Handstand Walk (Repeat From Last Week)

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/OHuZfEotgLM
AMRAP 20:
400 Meter Run
30 Single Dumbbell Hang Power Snatches (50/35)
20 Double Dumbbell Plank Rows (50’s/35’s)

  • Alternate Arms Every 5 Reps on Hang Snatches
  • 10 Each Side For Dumbbell Plank Rows