ThUrsday december 5 2019

-Warm Up-

2 round 

10 alt side lunges 

10 alt step ups 

10 shoulder taps

:10 bar hang 

Into…

10 jumping air squats 

10 box jumps 

2 wall walks 

10 scap pull-ups 

-WOD PreP-

Warm up Deadlift to appropriate weight for the workout 

Athletes will choose their own weight for the WOD.. As heavy as possible!

Into handstand and box jump prep!

-WOD-

(18 minute cap)

 

4 RFT 

5 Box Jumps (30/24)*

9 Strict Pull-Ups

12 HSPU or Seated DB Strict Press

3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35) 

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]