Sunday march 15 2020

-Warm Up-

Partner starts on one movement then they switch

Round 1 

:30 jumping jacks 

:30 lunges 

Round 2 

:30 air squats 

:30 Plank hold

Round 3 

:30 mountain climbers 

:30 broad jumps 

 

-Strength/Skill-

3 SETS

10/10 DBL DB Split Squats (Suitcase)

12 Alt. DB Strict Press*

1:00 minute single unders 

*Both DB held in front, alternate pressing arms for 12 reps.

-WOD-

ON A 15:00 RUNNING CLOCK…

Buy-In:

30 bar facing burpee bar hops

In the remaining time…

AMRAP of:

10 Thrusters (115/75)|(75/55)

10 C2B Pull-Ups

(Score is 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]