Thursday july 18 2019

-Warm Up-

-Warm Up-

2x 

Perform everything down and back 

High knees 

Buck kickers 

Side shuffle 

Single leg forward hop (left)

Single leg forward hop (right)

Karaoke 

100m row 

Then 

4 rounds 

100m row

10 jumping pull-ups 

10 plank to pikes 

Then

7 big kip swings 

3-5 pull-ups 

3-5 pull-ups 

-WOD-

(20 minute cap)

2k row for time

into..

50-40-30

Pull-up

Push-up

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]