Thursday august 29 2019

-Warm Up-

Tabata : Lumberjacks and Farmers!!

Then …

20 jumping jacks 

40 mountain climbers

20 lunges 

40 hollow flutter kicks 

20 Air Squats 

10 forward leg swings 

10 lateral leg swings 

-WOD- 

 

RECOVERY WORKOUT* 

EMOTM 10

MIN 1 — AMRAP of 3 Up-Downs + 3 KB Deadlifts 53/35

MIN 2 — Row or Bike, Ski 

-Rest 3:00-

EMOTM 10

MIN 1 — AMRAP of 3 Jump Squats + 3 Sit-ups

MIN 2 — Row or Bike, Ski 

*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling amazing. 

COOL DOWN 

FOR RECOVERY

8:00 Stretching*

4:00 Lower Body, Hips & Hammies

4:00 Upper Body, Lats & Shoulders 

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]