Wednesday July 31 2019

 -Warm Up-

3:00 bike or row 

2ROUNDS

20 alt V-Ups 

10 PVC pipe Good mornings 

10 Cossack squats 

INTO

2ROUNDS

20 alt Superman’s

10 reverse lunges 

5 PVC kang squats (hold bottom for :03)

-Strength/Skill-

 

5-5-3-3-1-1 

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps.

-WOD-

For time : 8 minutes 

 

“SPEED DEMON”

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)

30 Up-Downs

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]