Saturday april 18 2020

 -WARM-UP-

1 ROUND

200m  Run

20 Wall Ball or DB Thrusters

20 Plank Wall Ball Rolls (hand to hand)

20 Burpees

**Double Under Review or Practice**

30 Singles

20 Fast Singles

20 High Jumps

10 Single Tap Penguin Hops

10 Double Tap Penguin Hops

:20 Double Unders or Double Under Attempts 

-WOD-

PARTNER WORKOUT 

IN TEAMS OF 2…

AMRAP 18 

P1 — COMPLETE 1 ROUND…

30 Double Unders

10 Alt DB hang Cleans (50/35)

10 alt DB front Rack Lunges 

P2 — PERFORM…

DB Front Rack Hold (Athlete Choice)

*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.

(Score is Rounds + Reps) 

FINISHER 

3 SETS

50 Banded Tricep Pull-Down

50 Empty Barbell Curls

-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]