TUeSDay september 3 2019

 

-Warm Up-

AmRaP 8

8 air squats 

8 push ups 

8 straight leg sit-ups 

100m Run

-Strength/Skill –

 

EMOTM 6

MIN 1 – 5-7 False Grip Tempo Ring Row 

MIN 2 – 10/8 Cal Bike

*Focus should be on maintaining the False Grip the entire pull. 

-WOD-

 

AmRaP 16

20/15 Cal Bike

20 Sit-ups

Strict Gymnastics Pull*

*Athletes have the choice for the strict pull…

1-3 Strict Muscle-Ups

5-10 Strict Pull-Ups

7-15 Strict Ring Rows 

COOL DOWN 

FOR RECOVERY

5:00 Foam Rolling Low Back & Hammies

5:00 Long Hold Stretching Low Back & Hammies 

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]