Thursday november 21 2019

-Warm Up-

AmRaP 8

8/6 Cals 

8 Light Dbl Russian swings 

8 light dbl hang snatches

4/4 filly lunge w/ DBs

8 deadbugs 

-WOD-

 

FOR TIME : 17 minute cap 

21-15-12-9-9-12-15-21

Plate Ground to Overhead 35/25

Cal Bike/Row

Modified options 

12-9-6-3-3-6-9-12

Plate ground to overhead 25/15

Cals bike/row 

POST WORKOUT SKILL 

ON A 15:00 RUNNING CLOCK…

Practice Handstands or Handstand Walk

*Suggested Drills Include…

0-5 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk

5-10Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk

10-5 Mins – Free Play / Coach Guidance 

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]