Sunday october 27 2019

-Warm Up-

2 rounds 

:30 air squats

:30 up/downs

:30 lunges 

:30 mountain climbers

:30 Superman holds 

-WOD-

35 minute cap 

 

PARTNER WORKOUT 

IN TEAMS OF 2…

4 ROUNDS FOR TIME

45 Cal Bike

25 “Synchro” Plate Ground to OH (45/35)|(25/15)

45 Cal Bike

25 “Synchro” Sit-ups

*For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.

COOL DOWN 

FOR RECOVERY

10:00 Stretching

Suggested…

3:00 Lower Body

3:00 Lower Back / Midline

3:00 Upper Body

1:00 Prone Nasal Breathing 

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]