Sunday september 1 2019

-Warm Up-

Chipper style

12/10 Cals row

12 groiners (6/6)

12/10 Cals row

12 air squats

12/10 Cals row

12 push ups

12/10 Cals row

-Strength-

Tempo Incline Bench Press*

7-7-7-7

3 down

0 at chest

1 at the top

*super set with

Single arm DB rows 7/7

-WOD-

(17 minutes)

5:00 minute stations

1 minute rest in between

Station 1

2:00 minute hard row

1:00 recovery row

2:00 minute hard row

Station 2

EMOTM 5

5/5 DB snatches (50/35)

10 push ups

Station 3

AmRaP 5

5 Devils press (35/25)

10 box step overs (no DB)

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]