Wednesday august 7 2019

-Warm Up-

AmRaP 5

10/10 arm circles (each direction)

10 lunges with rotation

5 inchworms

:20 hollow rock

Into…

AmRaP 5

15 Jumping jacks

10 step ups

5/5 Single Arm DB Press

2 wall walks or walkouts

-Strength/Skill-

EXTENDED WARM-UP & SKILL

EMOM x 6 MINUTES

MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)

MIN 2 – 100m Jog

Then…

ON A 6:00 RUNNING CLOCK…

Kipping HSPU Breakdown

-WOD-

For Time: 14 minute cap

21-15-9-6

Handstand Push-up

8-8-8-8

DB Box Step-Over (50/35) (24/20)

200m run after each set

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]