Saturday november 30 2019

-Warm Up-

Partner warm up

1 round each 

Partner 1 

 5 bootstraps

10 lunges with a twist 

20 mountain climbers 

Partner 2 

Row until partner 1 is done

Into… 

2 rounds 

10 underhand medball toss

10 partner wall balls 

10 partner plank med ball roll 

-Skill/Strength-

(10-12 minutes)

Pull Up Prep

5-10 scap pull-ups 

3-5 tight beat swings 

3-5 dynamic kip swings 

2 Kip swings + 1 pull-up

1 Kip swing + 2 pull-ups 

-WOD-

(30 min cap)

 PARTNER WORKOUT 

IN TEAMS OF 2…

FOR TIME

2000m Row

150 Pull-Ups

150 Sit-ups

150 Box Jumps (24/20)

2000m Row

*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.

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]