Saturday December 22 2018

2-3 rounds

1 min row

5 lateral step ups

10 eccentric ankle dorsiflexion

5 dumbell push press each side

10 Russian kb swings

8 cat/cows


Fight Gone Bad “Partner Style”

3 Rounds:

2 minutes of Wall Balls (20/14 lb)

2 minutes of Sumo Deadlift High-Pulls (95/65 lb)

2 minutes of Box Jumps (20 in)

2 minutes Push Press (95/65 lb)

2 minutes of Rowing for Max Cals

1 minute Rest

Only 1 person works a time and you are trying to get as many reps as possible at each station. NO REST between stations. As soon as the 2min. is up, you have to switch. No reps count past that point. A good score solo with 1min. at each station is 500+. Can you get 1000+ as a team?!

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

Contact Us

84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
[email protected]