Thursday september 5 2019

-Warm Up-

Musical Wall Balls

-WOD-

 

RECOVERY WORKOUT* 

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs

MIN 2 — Row ,Bike, ski Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups

MIN 2 — Row , Bike, ski Moderate Effort

*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. 

COOL DOWN 

FOR RECOVERY

10:00 Foam Rolling

5:00 Upper Back & Lats

5:00 Quads & IT Band 

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]