Sunday october 6 2019

-Warm Up-

AmRaP 3

8 KB Deadlifts

16 mountain climbers

8 scap pull-ups

8 lunges

Rest 1 minute

AmRaP 3

8 Russian Swings

8 plank tuck jumps

8 Kip Swings

8 step ups

-WOD-

3 SETS FOR REPS

AMRAP 3

Russian KB Swing (70/53)|(53/35)

into…

AMRAP 3

Up-Down + Pull-Up*

*1 Up-Down + 1 Pull-up = 1 Rep

into…

AMRAP 3

DB lunges (50/35)|(35/25)

(1 DB in each hand)

-Rest 3:00 b/t Sets-

COOL DOWN

3:00 Slow Pedal on Bike

2:00 Walking Rest

1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!

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]