WedneSday January 1 2020

 -Warm Up-

Down and back line drills 

  • high knees

  • Butt kickers 

  • Over/under the fence 

  • 250 row 

Then…

10 scap pull-ups 

10 scap pushups 

10 DB deadlifts 

10 hollow rocks 

Into..

10 scap pull-ups 

10 scap pushups 

10 DB front squats 

10 arch rocks

-Strength/Skill-

 

ON A 8:00 RUNNING CLOCK… 

Practice Gymnastic Kipping Pull-up

Progression…

Controlled Kip

Dynamic Kip

Kip + Knees-Up

Single Pull-up

2 Kip – 1 Pull-up – 2 Kip

Connected Kipping Reps

-WOD-

(30 minute cap)

 

3 Rounds each for time

30 DB Hang Squat Clean (50/35)|(35/20)

30 Pull-ups or Ring Rows

1000m row 

-Rest 1:30 b/t Sets-

(Score is Each Set for Time) 

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]