SatUrday march 7 2020

-Warm Up-

(10 minutes)

4 rounds 

10 rower strokes 

10 scap pull-ups (progress to Kip swings)

10 alt groiners 

10 Cossack squats 

-Skill/Strength-

Bring athletes through 1 round then have them add weight and go through it again by themselves 

5 Romanian Deadlifts

5 hang muscle cleans 

10 elbow punches 

5 front squats (:02 pause in the bottom)

Spend 6-8 minutes continuing to warm up  front squat weight and prep and set up and pull up stations 

-WOD-

(22 minute cap)

 

PARTNER WORKOUT 

IN TEAMS OF 2…

FOR TIME*

100 Cal Row

100 Pull-Ups

30 Front Squat (185/125)

50 Pull-Ups

50 Cal Row

30 Front Squat

*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.

(Score is Time) 

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]