Tuesday april 14 2020

 -WARM-UP-

AMRAP 5

10 DB Deadlift

:30 Plank

100m Run/bike/row

-STRENGTH/Extended Warm Up-

EMOM 12 MI

MIN 1 – 12 DB Hang Power Cleans

MIN 2 – 12 DB Shoulder to Overhead*

MIN 3 – 1:00 Cardio (Athlete Choice)

*Can choose Push Press or Jerk, practice the movement you will do in the workout.

-WOD-

AMRAP 15 

400m Run*

1 Round of DB Complex**

*1:00 of Jump Rope + 1:00 Up-Downs if can’t run

**Complex…

12 DB Deadlift

9 DB Hang Power Clean

6 DB Push Press

(Score is Rounds + Reps) 

CORE FINISHER 

5 SETS

:30 Flutter Kicks

:30 Superman Hold

-Rest as Needed b/t Sets-

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]