Thursday february 6 2020

-Warm Up-

Partner Warm up*

P1: bike (moderate)

P2 : 30 singles + 10 up/downs

P1: bike (moderate)

P2 : 30 fast singles + 10 up/downs

P1 : bike (moderate)

P2 : 30 high jump singles + 10 up/downs

Into..

3 rounds 

10 shoulder openers + lunges

10 scap pull-ups 

10 hanging knee raises 

-Skill/Strength-

Snatch Prep Take athletes through the burgener warm up 3-5 reps of each 

Then spend 10-12 minutes reviewing and practicing rope climbs 

-WOD-

 

AMRAP 15 

2 Rope Climb

25 Hang Muscle Snatch (75/55)

75 Double Under

(Score is Rounds + Reps) 

Post WOD finisher 

3 sets 

20 banded face pulls 

20 tricep push downs 

20 alt v-ups 

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]