Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Tempo Back Squat/DB Floor Press
EMOM x 12 Minutes

C, 10 Minute AMRAP of
Ascending Ladder
2 – 4 – 6 – 8 – 10 …..

KB Swing 53/35
Toes to Bar
Box Jumps 24/20

Friday Night Burn
5pm to 6pm
A, Warm Up

B, 3 Rounds of 90 second Stations
30 Seconds Rest between Stations
No Rest between Rounds

Station # 1 – 60 Seconds Max Burpees
                   30 Seconds Max HR Push Ups
                   30 Seconds Rest

Rest 30 Seconds/Transition

Station # 2 – 60 Seconds 10 Meter Shuttle Run
                   30 Seconds Squat Hold
                   30 Seconds Rest

Rest 30 Seconds/Transition

Station # 3 – 60 Seconds Max Air Squats (butt to ball)
                   30 Seconds Max Russian Twist (w/Med Ball)
                   30 Seconds Rest

Rest 30 Seconds/Transition

Station # 4 – 60 Seconds Max Sandbag Alt. Clean Over Shoulder
                   30 Seconds Max Sandbag Shoulder to Overhead
                   30 Seconds Rest

Rest 30 Seconds/Transition