Tuesday october 8 2019

-Warm Up-

3 rounds 

100m legs only —> 100m arms only —200m arms + legs 

8/8 filly lunges 

10 DB bent over rows 

10 DB death march

https://youtu.be/aI8kipVxsNg

-WOD-

 

AMRAP 20 

400m Row*

15 Up-Downs

10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round. 

COOL DOWN 

FOR RECOVERY*

3:00 Lat Rolling

3:00 Banded Distraction

3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite. 

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]