ThUrsday february 27 2020

-Warm Up-

EMOTM 12 

Warm will progress each round 

Minute 1 : easy row 

Minute 2 : 8/8 SA KB sumo DL

Minute 3 : 30 single unders + Samsun lunges 

Minute 4 : moderate pace row 

Minute 5 : 8/8 KB Suitcase deadlift 

Minute 6 : 30 alt leg single unders + groiners 

Minute 7 : mod-hard row 

Minute 8 : 8/8 single leg RDLs

Minute 9 : 30 big jump single unders + inchworms 

Minute 10 : :30 hard row 

Minute 11 : 25/25 foot single arm suitcase carry 

Minute 12 : 30 doubles + bent over rows 

-WOD-

(20 minutes)

 

3 SETS*

ON 2:00 CLOCK…500/400m Row (rest remainder)

ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP)

ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups

-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.

(Score is Slowest Time on Row) 

FINISHER 

TABATA, 8 SETS :20 ON / :10 OFF*

MOVT 1 — DB Hammer Curl

MOVT 2 — DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

(Score is Load) 

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
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