Wednesday march 4 2020

-Warm Up-

3 rounds 

100m run

10 up/downs 

10 scap pull-ups 

Into..

2 rounds 

10 arm haulers 

10 DB tempo strict press

10 scap pushups 

-WOD-

 

SKILL 

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

-WOD-

E2MOM  for 20 MINUTES

MIN 1 & 2 – 400m Run 

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

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]