Thursday october 10 2019

-Warm Up-

Game time (5-8 minutes)

2 rounds 

20 jumping jacks 

20 mountain climbers 

20 lunges 

20 hollow flutter kicks 

20 air squats 

10 groiners with rotation 

10 forward leg swings 

10 lateral leg swings 

-WOD-

 

RECOVERY WORKOUT* 

EMOTM 10

MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch (light)

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOTM 10

MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. 

COOL DOWN 

FOR RECOVERY

5:00 Foam Rolling or 5:00 Flow Stretching 

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]