Monday december 16 2019

 

-Warm Up-

10 scap push ups 

10 strict press 

1:00 light row 

8 push up to downward dog 

8 push press

1:00 med row 

6 pike pushups 

6 push jerks

1:00 hard row 

Into…

Push press review and prep 

-Strength/Skill-

 

ON A 15:00 RUNNING CLOCK… 

Build to 1RM Push Press*

*Retest of 1RM from beginning of Wendler Cycle 

-WOD-

 

“PUSH. PULL.”

FOR TIME*

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

Push Jerk (155,105)|(135,95)

*15 Cal Row After Every Set

OPTIONAL COOL DOWN 

FOR RECOVERY

3:00 Foam Rolling Upper Back / Lats

3:00 Foam Rolling Inner Thighs / 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]