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
WOD
AMRAP 16:
Max Calorie Assault Bike

[On the 0:00]: 21 Kettlebell Swings (53/35)
[On the 2:00]: 21 AbMat Sit-ups
[On the 4:00]: 21 Kettlebell Swings (53/35)
[On the 6:00]: 21 AbMat Sit-ups
[On the 8:00]: 21 Kettlebell Swings (53/35)
[On the 10:00]: 21 AbMat Sit-ups
[On the 12:00]: 21 Kettlebell Swings (53/35)
[On the 14:00]: 21 AbMat Sit-ups

After Party
10-15 Minutes of Stretching & Rolling

Recommended Targets:

  • Hamstrings
  • Upper Back
  • Quads
  • Glutes

Burn workout

Tabata
8 Rds. 20 sec on, 10 sec off
Set 1
Bike
burpees
Set 2:
Push-ups
Walking lunges
Set 3:
Run
Skaters
Set 4:
KB bent over row
Wall balls
Set 5:
Mountain climber
Battle rope squats
Set 6:
V-ups
Plank

At-Home YouTube Workout: https://youtu.be/fKpsJdwVWi8
AMRAP 15:
60 Double Unders
30 Single Arm Dumbbell Russian Swings (50/35)
10 Reverse Burpees