SatUrday aUgust 24 2019

-Warm Up-

400m group run 

Lead group through the following 

(25 feet of each)

Samsun stretch 

Floor sweepers 


Frankenstein kicks

Frog jumps (full squat into broad jump)

Up/Down Broad jumps 

Burpee Broad jumps 

Get bars out and warm up clean with the burgener warmup 

5 up/downs 

5 high pulls (elbows high and outside)

5 muscle cleans 

5 clean drops (foot work)

5 hang power cleans 



For time : 20 minute cap

Perform with a partner 

50 Cal Row

40 wall balls

20 hang power cleans 

50 Cal Row

60 wall balls 

30 hang power cleans 

50 Cal Row

100 wall balls 

50 hang power cleans



 (optional if there’s time or athletes can do this on their own)


:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball) 

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]