ThurSday february 20 2020

-Warm Up-

Pizza Game

4 rounds of the pizza game

1:00 games 

Air Squats 

Up/Downs

Lunges 

Push ups 

Then…

3 rounds 

5/5 single arm Kb deadlifts 

5/5 single arm Russian swings

10 plank transitions 

10 scap pull-ups 

-Skill/Strength-

(10-12 minutes)

Rope Climb skills and Practice 

 -WOD-

EMOTM 18 

MIN 1  :50 Max Reps of “KB Flow” (53/35)

MIN 2  :50 Max Reps of “BW Flow”**

MIN 3 :50 Max Reps of Rope Climb

*1 Rep of “KB Flow” is…

1 SA Russian Swing (L)

1 SA KB Hang Clean (L)

1 SA Russian Swing (R)

1 SA KB Hang Clean (R)

**1 Rep of “BW Flow” is…

1 Air Squat

1 Step-Back to Plank

1 Sit-Thru (L)

1 Sit-Thru (R)

(Score is Reps) 

FINISHER 

3 SETS

1:00 Max Cals on Bike

1:00 KB Plank Taps

1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Bike) 

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]