Friday september 27 2019

-Warm Up-

3:00 minute Bike

Increase pace every minute

Into.. 

3 rounds 

10 tempo air squats 

15 PVC good mornings 

10 kossack squats 

-Skill/Strength-

Back Squat Review and set up

-WOD-

 

BENCHMARK WORKOUT PART 2

I. 20:00 RUNNING CLOCK…

Build to 5RM Back Squat

-Rest-

II. AMRAP 2 

Max Calorie Bike

*Rest at Least 5:00 b/t Efforts 

OPTIONAL COOL DOWN 

3 SETS WITH A PARTNER

Alternate 1:00 Slow Pedal & 1:00 Stretching*

*Cycle between…

Up-Dog

Down-Dog

Seated Forward Fold

Trunk Twist (L)

Trunk Twist (R) 

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]