Monday July 1 2019

-Warm Up-

1 minute pigeon pose (each side)

1 minute frog pose (each side)

Then AmRaP 6

:30 bike

5 Russian KBs

5 bent over rows

10 goblet Cossack squats

 

 

-Strength/Skill-

20 minutes

Tempo Back Squats

3 seconds down

0 at the bottom

1 at the top

5×5

Back Squat @60-70% of 1RM

-Rest 2:00 b/t Sets-

*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.

-WOD-

4 RFT

15 minute cap

200m Run

20/15 Cal Bike

12 Strict Pull-ups

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]