Monday march 2 2020

-Warm Up-

2 sets 

20 arm circles forward 

20 arm circles backward 

:30 door way stretch (L/R)

Into..

AmRaP 8

20 shoulder taps 

5 push up to pike 

:20 pike hold

7/5 cal row

20 mtn climbers 

5/5/ single arm rows in plank position 

-Skill/Strength-

HsPu Push Up practice and warm up

 -WOD-

“DOUBLE AMRAP”

AMRAP 8 

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)

-Rest 2:00-

AMRAP 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)

*Renegade Row = Row L + Row R + Push-Up

(Score is Rounds + Reps) 

COOL DOWN 

FOR RECOVERY

1:00 Child’s Pose

1:00 Saddle + Arm Cross (R)

1:00 Saddle + Arm Cross (L)

1:00 Child’s Pose

1:00 Rebound Recovery

(No Measure) 

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]