Monday february 3 2020

-Warm Up-

2 rounds 

1 minute bike/row

5/5 DB strict press

:30 bar hang 

5 inchworms

Into..

2 rounds

1 minute bike

10 plank to pike 

:30 DB overhead hold

15 sit-ups 

-Strength/Skill-

(15 minutes)

 

STRENGTH 

1-1-1-1-1

Strict Press*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight) 

-WOD-

FOR TIME: 15 minute cap

40-30-20

Cal Bike/Row

12-12-12

DB Strict Press (Athlete Choice, Heavy)

30-30-30

Sit-Ups

(Score is 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]