Monday december 9 2019

 -Warm Up-

2 rounds *light DB

6/6 turkish situps 

6/6 overhead split squats 

6/6 single arm upright rows 

6/6 single arm strict press 

6/6 single arm deficit pushups 

*deficit pushups are with one hand on the DB one hand on the floor!

-Strength/Skill-

 

EXTENDED WARM-UP 

EMOM 8

MIN 1 – 1L / 1R Turkish Get-Up (Building)

MIN 2 – Static Hold of Choice!*

*Wall-Sit

Plank

Active Squat

Bar Hang

HS Hold

Hollow

Superman

Plate OH Hold

KB Front Rack 

-WOD-

 

AMRAP 20 

15 Up-Downs

30 Double Unders (60 singles)

1:00 Wall-Sit

30 Double Unders

15 Kettlebell Swings (53/35)|(35/26)

1:00 Ring FLR or Plank 

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]