TUesday december 31 2019

-Warm Up-

2 rounds 

10 alt box step ups 

5/5 DB strict press

1:00 alt dead bugs 

Into..

2 rounds 

8 box jump + step down

8/8 DB push press (non working side holds DB at shoulder)

1:00 alt birddogs 

Into…

2 rounds 

10 fast box jumps 

10 DB push press 

1:00 plank hold 

-WOD-

“THE 20/20 EXPERIENCE”

AMRAP 20 

20 Box Jumps (24/20)

20 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform 20 abmat Sit-Ups

(Score is Rounds + Reps) 

COOL DOWN 

FOR RECOVERY

2:00 Calf/Achilles Smash on Barbell (L)

2:00 Calf/Achilles Smash on Barbell (R) 

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]