Thursday january 30 2020

-Warm Up-

3 rounds 

5 Push Up to Pike

10 bootstraps

10 Spider-Man lunges 

10 T-Spine Rotations 

Into..

EMOTM 6

:30 at each stations

Row (Easy)

Wall Sit

Row (moderate)

Cossack Squat 

Row (hard)

Back Squats w/ empty bar  

 

-Strength/Skill-

3-3-3-3-3

Back Squat*

*Start moderate and build to heaviest set of 3.

(Score is Weight) 

-WOD-

Time cap : 12 Minutes 

3 RFT

13 Back Squats (155/105)

350/300 Row

*Squat can come from ground or rack.

(Score is Time) 

 COOL DOWN FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)

2:30 Foam Rolling Quad / IT (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]