SatUrday february 22 2020

-Warm Up-

2 round

10 air squats 

5 up/downs 

5 inch worm + push up 

Into..

2 rounds 

12/10 cal row 

8 burpees

4/4 overhead plate lunges 

-WOD-

PARTNER WORKOUT 

IN TEAMS OF 2…

3 RFT*

1000m Row

80 Thrusters 75/55

60 lateral Burpee bar hops

*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the Thrusters or Burpee any way b/t partners.

(Score is Time) 

PARTNER FINISHER 

IN TEAM OF 2…

3 SETS FOR MAX REPS*

:45 Russian Twist

:15 Transition / Rest

:45 Plank Hold

:15 Transition / Rest

P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.

(No Measure) 

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]