Tuesday july 23 2019

-Warm Up-

4 rounds 

10/8 cals bike 

10 ring rows 

10 Kb Filly Lunges 

(1 KB in front rack, 1 KB overhead)

:20 DBl Kbl front rack hold

 (bottom of squat)

-WOD-

 

EMOM 24

MIN 1 – 15/12 Cal Bike

MIN 2 – Gymnastic Pull of Choice*

MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options for Gym. Pull…

5-10 Ring Rows

5-10 inverted rows

5-10 Banded pull-ups (C2B if they want)

5-10 Strict Pull-ups

5-15 Kipping Pull-ups (C2B if they want)

 

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]