SatUrdAy februarY 8 2020

-Warm Up-

3 minute bike

Into…

3 rounds 

5 bootstraps 

10 Cossack squats 

10 scap pull-ups 

5 kipping swings 

-WOD-

 

PARTNER WORKOUT 

IN TEAMS OF 3…

2 SETS x 3 MINUTES @ EACH STATION

STATION 1 — Back Squat 

STATION 2 — Cal Bike

STATION 3 — Toe to Bar

STATION 4 — Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Back Squat comes from ground.

(Score is Reps in Each Set) 

FINISHER 

4 SETS FOR QUALITY

10 DB Renegade Rows

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls

10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

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]