Monday february 24 2020

-Warm Up-

AmRaP 10

:30 high knees 

:30 butt kickers 

10 scap pull-ups 

5 cat/cows 

5 tempo DL (empty bar)

 

-Strength/Skill-

ON A 18:00 RUNNING CLOCK…

Build to Heavy 1-Rep Deadlift

(Score is Load) 

-WOD-

16 minute cap 

For Time:  “RIPCORD”

4 RFT 

15 Chest to Bar Pull-ups

15 Deadlift (185/125)

400m Run 

(Score is Time) 

OPTIONAL COOL DOWN 

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

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]