Wednesday january 29 2020

-Warm Up-

2 rounds 

1:00 air squats 

:30/:30 plank/shoulder taps 

:30 lateral step ups L

:30 lateral step ups R

Into..

2 rounds 

:20 bar hangs

:20 big shoulder roll back

:20 arm circles forward 

:20 arm circles backward 

:20 arms up and back

Then prep push press

Empty bar 

8/8 elbow punches 

8 double elbow punches 

8 BTN strict press 

 

-Strength/Skill- 

3-3-3-3-3

Strict Press

*Start moderate and build to heaviest set of 3.

(Score is Weight) 

-WOD-

FOR TIME: 14 minute cap 

2 ROUNDS

15 Push Press (115/75)

25 Box Jump (24/20)

-Rest 1:00-

1 ROUND

30 Push Press (115/75)

50 Box Jumps (24/20)

(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]