Sunday january 26 2020

-Warm Up-

EMOTM 10

Min 1 : 30 seconds bike 

Min 2 : :45 seconds of movements 

Round 1 alt groiners 

Round 2 KB deadlifts 

Round 3 Russian KBs

Round 4 Kb upright rows

Round 5 plank shoulder taps 

Review and practice 

Kettle Bell Sumo Deadlift High Pull

-WOD-

 

EMOM 25 

MIN 1 – 12/10 Cal Bike

MIN 2 – 20 Alt. V-Ups

MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)

MIN 4 – 20 KB Goblet Step-Back Lunges

MIN 5 – :45 Max KB Plank Touches*

*KB placed arm’s distance in front of plank hold, alternate arms each touch.

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]