Tuesday october 15 2019

-Warm Up-

1:00 minute bike 

:20 easy -> :20 medium -> :20 hard 

Then….

3 rounds 

5 inchworm + pushups 

10 scap pull-ups 

10 Kb goblet squat (pause :01 in the bottom)

10 Kb good mornings 

-WOD-

 

EMOM 24 

MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)

MIN 2 – 12/10 Cal Bike

MIN 3 – 5-7 knees to elbow 

MIN 4 – :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold…

Hollow Hold

Superman Hold

Plank Hold

L-Sit

Wall-Sit

Tuck Hold

Bar Hang

Ring Support Hold

Bottom Dip Hold

KB Front Rack Hold 

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]