Thursday December 13 2019

-Warm Up-

1:00 bike easy pace 

Into…

3 rounds 

10 bootstraps 

8 up/downs

6 BB good mornings

4 inchworms 

2 pushups to pike 

1:00 hard pace bike 

-Strength/Skill-

Deadlift prep and setup

-WOD-

 

EMOM 16

MIN 1 – 16/13 Cal Bike

MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)*

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout. 

COOL DOWN 

FOR RECOVERY

2:00 Cobra Stretch

3:00 Seated Forward Fold

4:00 Foam Rolling Quads 

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]