TueSDay january 28 2020

-Warm Up-

1 round 

1:00 bike

:30 (light) plate deadlift

:30 groiners 

Into…

1 round 

1:00 bike 

:30 plate push press

:30 Cossack squats 

Into..

1 round 

1:00 bike 

:30 plate ground to overhead

:30 lunges 

 

EXTENDED WARM-UP 

3 SETS

50′ Slow Table-Top Bear Crawl (aka Quadruped)*

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down is…

1 Air Squat Down

1 Sprawl Back to Plank

:01 Pause in Plank

1 Sprawl Up to Squat

1 Air Squat Up

(No Measure) 

-WOD-

5 SETS*

20 Plate ground to overhead

20 DB Suitcase Lunge (35/20)|(20/10)

20/15 Cal Bike

-Rest 2:00 b/t Sets-

*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Ground to overhead & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.

(Score is Total Time) 

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]