Monday january 20 2020

 

-Warm Up-

3 rounds 

10/8 Cals

5 inchworm + pushup 

7 bootstraps 

10 shoulder openers 

5 goblet squats 

-Strength/Skill-

Front Squat 

5-5-5-5

Building to a moderate/heavy weight and keep the same across all sets 

 

-WOD-

Use this progression for a warm up for the work out 

Right before the workout take athletes through the pull up progression 

*advanced athletes can work on the following complex if they are comfortable Kipping 

2 Kip swings + 1 pull up + 2 Kip swing 

ON A 5:00 RUNNING CLOCK… 

Pull-Up Progression*

*Bar Hold

Front / Back Positions

Dynamic Kip Swing

Kip Swing + Knees-Up

Single Pull-up

 

AMRAP 12 

8 C2B Pull-Ups

15/13 Cals Bike

(Score is Rounds + Reps) 

OPTIONAL COOL DOWN 

FOR RECOVERY

2:00 Lax Ball Pec Smash (L)

2:00 Lax Ball Pec Smash (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]