Thursday August 15, 2019

-Warm Up-
Row
Squat
Pull-ups
Ring support

-WOD-
EMOM x 24 MINUTES*
MIN 1 – Row for Cals
MIN 2 – Up-Down Box Jump (24/20)
MIN 3 – KB Farmer Carry (AHAP)
MIN 4 – Sit-Ups
*:45 work / :15 rest for all movements

-Post WOD Pump-
“RUMP PUMP”
3 SETS
25 Glute Bridge-ups
into…
1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

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]