Friday march 13 2020

 -Warm Up-

1 round 

:30 shoulder taps

5 pushup to pike

:20 pike hold 

10 groiners

Into…

2 rounds 

:30 handstand hold

10 up/downs

10 step up

10 Double DB deadlifts 

-Skill/Strength-

3 SETS

50′ HS Walk or Quad Crawl

20 Slow Deadbugs

-Rest as Needed b/t Sets-

(No Measure) 

-WOD-

E4MOM 16 

MIN 1-4 – Run 800m

MIN 5-8 – AMRAP of…

3 Wall Walk

15 Slam Balls (30/20)|(20/10)

-Rest 4:00-

E2MOM 10

MIN 1-2 – Run 200m

MIN 3-4 – AMRAP of…

2 DB Up-Down (50/35)|(35/20)

4 DB Box Step-Ups (24/20)

(Score is Combined Rounds + Reps) 

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]