ThurSdAy december 19 2019

-Warm Up-

1 minute bike/ski/row 

Into..

12 minute EMOTM

Lunge 

Jump rope

Hollow holds 

Finish with 1 minute bike/ski/row

-WOD-

 

EMOM 15

MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)

MIN 2 – MAX Double Unders

MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)

*:50 work / :10 rest for all working minutes.

**For all athletes, add additional load to the plank hold. 

PARTNER FINISHER 

IN TEAMS OF 2…

AMRAP 6 

Weighted Sit-Ups (30/20)|(20/10)*

*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP. 

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]