TuESday january 7 2020

-Warm Up-

1 round

1 minute bike

20 groiners 

20 Kb deadlifts 

Into..

2 rounds 

1 minute bike

16 alt lunges (body weight)

12 Russian swings 

Into…

3 rounds 

:30 bike

8 goblet lunges 

6 American swings 

-WOD-

4 SETS 

2:00 Max Cal Bike

1:00 KB Swing (53/35)|(35/26)

1:00 KB Goblet Lunges

-1:00 Rest b/t Sets-

(Score is Reps) 

FINISHER 

“TABATA”

TABATA 1 – Hollow Hold

-Rest 1:00-

TABATA 2 – Deadbugs

*Complete all 8 Rounds of T1 then transition to T2.

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]