Thursday march 5 2020

-Warm Up-

1:00 minute bike(easy)

3 rounds 

10 alt step ups 

10 Kb deadlifts 

10 sit-ups 

1:00 minute bike (hard pace)




20/15 Cal Bike

25 Russian KB Swing (70/53)|(53/35)

20 Box Step-Ups (24/20)*

-Rest 2:00 b/t Sets-

*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional. 

Comp or RX+ will do 30 step ups With or without a weight vest



30 Weighted Sit-Ups*

*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.

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]