MoNday March 16 2020

-Warm Up-

2 sets 

10 groiners + rotation 

10 alt leg swings 

10 wide stance reach throughs

10 controlled broad jumps 

Then 1 round

:30 hollow hold

1:00 plank

:30 bar hang 

1:00 active squat hold

-Skill/Strength-

3 SETS FOR QUALITY

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure) 

-WOD-

EMOTM 20

MIN 1 – 16/13 Cal Bike

MIN 2 – 15 Toes to Bar or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows (50/35)

MIN 4 – Max Close Grip Strict Pull Ups 

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station) 

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]