Thursday january 2 2020

 -Warm Up-

1 round 

5 push up to downward dog

:20 hollow hold 

20 shoulder taps 

:45 bike

Into..

1 round 

5 inchworm + pushup 

:20 hollow hold

3 wall walks

:45 bike

-Strength/Skill-

 

ON A 12:00 RUNNING CLOCK… 

Practice HS Walk Skill*

*Beginner – Bear Crawl or Box Walk

Intermediate – Box Walk or Guided Walk

Advanced – Guided Walk or Free Walk

-WOD-

 

EMOTM 15 

MIN 1 – MAX Push-Ups

MIN 2 – 16/13 Cal Bike

MIN 3 – MAX V-Ups

(Score is Reps) 

COOL DOWN 

FOR RECOVERY

2:00 Foam Rolling Lat (L)

2:00 Foam Rolling Lat (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]