Friday december 27 2019

 -Warm Up-

3 rounds

10/8 Cals bike

10 bootstraps

10 reverse lunges with a twist

10 alt leg swings 

10 alt knee pull to chest 

Into..

:30 each side tricep smashing 

10 front elbow punches 

10 back rack elbow punches 

-Strength/Skill-

 

5-5-5 

Front Squat*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect. 

-WOD-

FOR TIME : 9 minutes 

21-15-9

Thruster (95/65)

Burpees to Target (6″)

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]