Sunday November 24 2019

-Warm Up-

3 rounds 

5 pushup to downward dog 

10 KB RDL 

10 scap pull-ups 

Into…

3 rounds 

10 ring rows 

10 RKBs (light weight)

10 up/downs

-WOD-

 

AMRAP 15 MINUTES* 

1 Strict Pull-up

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

3 Up-Downs

*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.

**Vest optional for workout. 

FINISHER 

3 SETS

20 Heel Taps Over KB

20 Hollow Rocks

-Rest as Needed b/t Sets- 

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]