Wednesday january 15 2020

 -Warm Up-

2 minutes easy bike/ski/row

Into..

2 rounds 

:30 Active Deadhang

10 scap pull-ups 

:30 hollow hold 

10 bootstraps

Into..

2 rounds

10 Kip swings 

10 tuck ups

10 groiners 

10 Russian swings 

Into..

EMOTM 3

15 air squats

5 burpees

-Strength/Skill-

 

3 SETS FOR QUALITY* 

3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this is to practice cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

-WOD-

“TABATA” 

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Russian KB Swing (53/35)

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar 

TABATA 4 – Wall Ball 20/14 

-1:00 Rest b/t Tabatas-

(Score is Each Round for Reps) 

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]