ThUrsday october 31 2019

 

-Warm Up-

3 minute bike/run

Into…

3 rounds 

5/5 single leg KB RDLs

5 Russian swings 

5/5 single arm KB push press

5 slam balls

5/5 alt lunges 

-Strength/Skill-

 

E2MOM  12 MINUTES 

MIN 1 & 2 – 3/3 Turkish Get-Up*

MIN 3 & 4 – Muscle-Up Practice/Attempts 

*Light & Controlled, Both Up and Back Down to the Ground.

-WOD-

 

RECOVERY WORKOUT 

AMRAP 16 MINUTES*

400m Run (or 2:00 any Mono Mov’t)

30 Air Squats

30 Sit-Ups

400m Run (or 2:00 any Mono Mov’t)

30 KB Swing (53/35)|(35/26)

30 Plate Hops

400m Run (or 2:00 any Mono Mov’t)

30 Slam Ball (20/14) | (14/10)

30 Lunges

*At a Moderate & Smooth Pace Throughout 

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]