Sunday april 4 2020

-Warm Up-

1 round

100m jog 

25 foot walking hug knee to chest 

25 foot quad stretch

25 foot walking lunges 

25 foot quad stretch 

25 foot Frankenstein kicks

200m run

Into..

1 round 

10 air squats 

10 up/downs

10 kossack squats 

5 bootstraps 

5 burpees 

-WOD-

3 rounds 

In a 5 minute window*

20 burpees

20 abmat situps 

100m run or 12/10 Cals

Remaining time max DB front squats (50/35)

*there is no rest between rounds 

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]