Sunday september 29 2019

-Warm Up-

3 rounds 

60 doubles 

10 lunges —> goblet lunges —> OH lunges 

7 pushups —> :20 ring support —> 7 dip negatives 

10 KB Deadlifts  —> Russian Swings —> 7 full swings 

10 sit-ups —> 10 leg lifts —> 10 HKT

-WOD-

 

4 SETS* 

1:00 Russian KB Swings (70/53)|(53/35)

1:00 Box Jumps (24/20)

1:00 Plate OH Lunge (45/35)|(35/25)

1:00 Alt. V-Ups or Bicycle Crunches

-Rest 1:30 b/t Sets-

*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list. 

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]