FRIDAY MAY 1, 2020

WARM-UP-

3 ROUNDS W/ SINGLE KB or DB

10 Banded Good mornings

5/5 Single Arm KB or DB Bent Over Rows

:15 Left Arm DB Front Rack Hold

:15 Left Arm DB Overhead Hold

:15 Right Arm DB Front Rack Hold

:15 Right Arm DB Overhead Hold

10 “Strict Burpees”*

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up… 

-Skill/Strength-

8 minutes to prep and practice Kipping HSPU

-WOD-

“DIANE”

FOR TIME: 10 minute Cap

21-15-9

Deadlift (225/155) or *DB Deadlifts (50/35

Handstand Push-up

*if you have 2 DBs use both for the deadlift

(Score is Time) 

FINISHER 

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

(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]