Monday december 2 2019

 

-Warm Up-

Line drills (down and back)

Knee to chest stretch 

Walking quad stretch 

Figure 4 stretch 

Waking high kicks

Butt kickers 

High knees 

Power skip

Into…

2 rounds 

10 scap push ups 

5 push up to down ward dog 

5 push up (3 second negative)

-Strength/Skill-

 

EXTENDED WARM-UP 

EMOM x 8 MINUTES*

MIN 1 – :30 DB Bent Over Row / :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo. 

-WOD-

FOR TIME : 16 min cap

50-40-30-20-10*

Double Unders

Kettle bell swings 53/35

*500m Row After Each Full Round

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]