Tuesday january 14 2020

-Warm Up-

3 rounds

:30 row (moderate)

:30 swinging arm hugs

:30 arms up and back

:15 doorway stretch (each side)

10 negative push up into downward dog


Tabata (8 rounds :20on/:10off)

Single leg single unders 

R1 and R2 right leg only

R3 and R4 left leg only 

Rnds 5-8 single unders 


Before the WOD 

Double under prep 

10 high jump single unders 

10 penguin taps 

10 double single double 

10 double under/practice 

For time : 20 minute cap 


4 rounds

75 Double Unders

500/450m Row

25 Hand Release Push-ups

(Score is Time) 



25 Empty Barbell Curls

25 Glute Bridge-Ups

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]