Sunday december 22 2019

 -Warm Up-

2 rounds 

:30 jumping jacks

:30 squat jumps 

:30 up/downs

:30 good mornings

Into…

Tabata (8 Rounds :20 on / :10 off)

Rounds 1 + 2 : single unders 

Rounds 3 + 4 : fast singles 

Rounds 5  + 6 : high jump singles 

Rounds 7 + 8 : doubles / attempts 

Then grab barbells and dumbbells 

-Strength/Skill-

 

ALTERNATING TABATA* 

T1 – Straight Bar Bicep Curls

T2 – Single DB Overhead Tricep Extension

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00. 

-WOD-

(12 minute cap)

 3 RFT 

20 Alt. DB Snatch (50/35)

50 doubles unders 

25 wall balls

50 Double Unders

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]