Tuesday march 10 2020

-Warm Up-

Partner 1 Bike (easy pace)

Partner 2 

  • 10 groiners 

  • 10 Kettle Bell swings 

  • 5/5 kettle bell hang clean

When partner 2 finishes switch 

Partner 1 bike (moderate effort)

Partner 2 

  • 20 Kb taps in plank position (arms length)

  • 5/5 Kb thrusters 

  • 10 Kb goblet lunges 

-WOD-

30 minute cap

 

PARTNER WORKOUT 

IN TEAMS OF 2…

FOR TIME*

100-80-60-40-20

Cal Bike

50-40-30-20-10

“Syncro” Walking Lunges

*On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time.

**While on the Bike portion, the resting partner must hold (1) KB (53/35)|(35/26) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The Bell remains on the ground while the partners lunge.

Optional finisher 

3 rounds 

20 quad heel taps 

20 hollow rocks

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]