Monday october 28 2019

 -Warm Up-

Partner warm up

AmRaP 6

Partner 1: row 

Partner 2: complete 

  • 30 mountain climbers

  • 20 jumping jacks

  • 10 bootstraps

Into..

Back squat prep 

3 Sets of 5

Set 1: empty bar tempo reps 

(3 down 1 in the bottom 3 up)

Set 2: add light weight 

(2 down 2 up)

Set 3: no tempo 5 reps 

-Strength/Skill-

 

Back Squat 

5-5-5-5-5

Building in each set!

The last set of 5 should be your heaviest set!

Depth is the focus today! Don’t let your friends squat shallow today!

-WOD-

 

FOR TIME : 15 minute cap

1000m Row

100 Double Unders

750m Row

75 Double Unders

500m Row

50 Double Unders 

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]