Friday april 3 2020

-Warm Up-

2:00 bike/run/row

Into…

4 rounds (:20 on :10 off)

Movement 1 : Air Squats 

Movement 2 : inchworm no pushups 

4 rounds (:20 on :10 off)

Movement 1 : hollow hold

Movement 2 : push ups 

-WOD-

 

FOR TIME*

18 minute cap

21-18-15-12-9

Cal Row**

C2B Pull-Up or Bent Over Row 

Strict Dips (Ring, Box or Bench)

*Weight Vest Optional.

**if you don’t have a rower perform 60m shuttle run before each set. 

(Score is Time) 

FINISHER 

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

(No Measure) 

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]