Thursday january 16 2020

-Warm Up-

(10-12 minutes)

3-4 rounds 

10 KB RDL

5/5 single Kb bent over row

:15 FR hold (left)

:15 OH hold (left)

:15 FR hold (right)

:15 OH hold (right)

10 “strict” burpee

-Strength/Skill-

Deadlift 

15 minutes build to heavy 3 RM

-WOD-

Right before WOD

 

8:00 – Kipping HSPU Breakdown

:30 leg swings each side 

:15 hand stand hold 

3-5 negative HSPU

3-5 hspu with big kick 

3-5 single reps hspu 

3-5 cycled reps

 

“DIANE” 

FOR TIME : 10 minute cap

21-15-9

Deadlift (225/155)|(155/105)

Handstand Push-Up

FINISHER 

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total. 

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]