ThUrsday februarY 13 2020

-Warm Up-

Row 1:00

10 up/downs 

Bike 1:00m

:30 hollow hold/wall sit/ Glute bridge 

10 pushups to pike

10 lunges 

-WOD-

 

AMRAP 35 

500m ski 

500m Row

1 mile or 1.5 KM bike 

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

1:00 Athlete Choice**

*Athlete Choice

 (can pick one or mix it up!)…

Hollow Hold or Rocks

Plank Hold or Plank Shoulder Taps

Deadbugs

Quad Heel Touches

Sit-Thrus

(Score is Rounds + Reps) 

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]