Monday may 4 2020



25 feet for each drill jog back to start 

Walking Knee to Chest Stretch

Walking Quad Stretch

Walking Figure 4 Stretch

Walking High Kicks

Butt Kickers

High Knees 

Power Skip 



20 plate hops 

5/5 Lunges weight lunges 

5/5 weight front squats 

5 Push Ups to downward dog

Extended Warm Up


:20 on / :10 rest 

Alternate between double unders and air squats 


“LockDown ThrowDown Event 2”

AmRaP 8

2-4-6-8… etc..*

Alt DB hang Squat Cleans 

*perform 24 Double Unders after each round of DB hang squat cleans

(Score is Total Reps)

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]