Friday february 28 2020

-Warm Up-

In teams of 2 

60 cal bike (switching every 10)

Partner 1 bikes 

Partner 2 performs 10 Jumping lunges + 10 pushups 

Into 2 rounds 

20 medball squat + toss

20 Russian twists sitting back to back 

20 med ball ground to over head

 

-Skill/Strength-

DB snatch Primer and Warm up 

EMOTM 10 

MIN 1 – 12/10 Cal Bike (Moderate Effort)

MIN 2 – 3-5 Tempo Strict Pull-Ups (1111)

-WOD-

EMOTM 15 

MIN 1 – 10 Single DB Snatch (AHAP)*

MIN 2 – 20 DB Goblet Squat (AHAP)

MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for a total of 10 reps.

(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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