Monday october 7 2019

 

-Warm Up-

(10 minutes)

3-4 rounds 

10 groiners (Hold 1-2 seconds)

5 air squats 

5 narrow stance squats 

5 wide stance squats 

:30 plank to pike

After general warm up 

(5 minutes)

3 rounds 

 :30 Front rack stretch 

https://youtu.be/gRE7iH09Pg4

 

5/5 wall squats

https://youtu.be/eXH_5jgqCVc

-Strength/Skill-

 

ON A 15:00 RUNNING CLOCK… 

Establish 10RM Front Squat*

*Max 2 attempts at 10RM 

-WOD-

 

FOR TIME : 16 minute cap

20 Front Squat

40 Sit-ups

40 Plate OH Step-Back Lunges

15 Front Squat

30 Sit-ups

30 Plate OH Step-Back Lunges

10 Front Squat

20 Sit-ups

20 Plate OH Step-Back Lunges

10 Front Squat

*GHD Sit-ups Optional

**For the Plate OH Lunges, Plate must be held OH at extension.

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]