THursday october 17 2019

-Warm Up-

10 minute game time!

-WOD-

 

PARTNER WORKOUT 

IN TEAMS OF 2…

AMRAP 15 

P1 – Row for Cals

P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Russian Swings 

-Rest 2:00-

AMRAP 15

P1 – Bike for Cals

P2 – 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats

*In both AMRAPs, P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories. 

COOL DOWN 

FOR RECOVERY

5:00 Foam Rolling or 5:00 Flow Stretching 

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]