Monday March 29 2020

-Warm Up-

2 minute bike/row/run

:30 groiners 

:30 alt knee to chest pulls

:30 Frankenstein kicks 

:30 alt toe taps 

Into..

2 sets 

5 Romanian Deadlifts

5 slow Deadlifts (below the knee to stand)

-WOD-

FOR TIME : 18 minute cap 

40 HSPU

25/20 Cal Bike 

20 Deadlift (225/155)

30 HSPU

25/20 Cal Bike

15 Deadlift

20 HSPU

25/20 Cal Bike

10 Deadlift

(Score is Time) 

Subs for HSPU

  • box/bench HsPu 

  • DB Push press (can split even on each side of you only have 1 DB)

  • DB push press

  • Regular Push Ups

Sub for the bike

  • 400m run

  • 30/25 Cals row 

Sub for barbell DL

  • can use DB for the deadlifts 

  • Single Sumo DL 

  • Backpack DL

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]